Wednesday, December 24, 2008

EC & JD

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 50 drill/swim by 25's NO FREE
:20 rest
1 x 300 - 50 offside breathing free, 50 swim/kick by 25's NO FREE
:20 rest
1 x 300 - 50 swim negative split free, 50 swim negative split NO FREE
:20 rest
1 x 400 pull free br 4/2 (EC) or 3/5/7/9 by 50's (JD)
1:00 rest
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free @ 3:35
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free @ 3:25
3 x 50 swim IM order by 25's @ :50
2 x 300 swim free @ 3:15
1:00 rest - get HR
3 x 50 swim IM order by 25's @ :50
3 x 300 swim free desc 1-3 to all out smoking FAST @ 5:00
1 x 600 - 100 drill PERFECT, 200 pull w/choice of equipment
7000 scy (JD) & 6800 scy (EC). Enjoy the holiday break - eat well, drink lots of water & stretch if you can. I'm looking forward to the coming year with the two of you - have a great day!