Wednesday, December 31, 2008

EC & JD - written for scy

600 or 400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:40 - 50 choice freestyle drill, 50 drill IM order by 25's
7 x 50 drill/swim by 25's in 4th best stroke @ 1:00
6 x 175 swim @ 2:30 as follows:
odds- 75 free, 100 IM
evens- 50 back, 25 free, 50 back, 25 free, 25 choice
1:00 rest - get HR immediately & OML
9 x 50 kick - 2 @ :55, 1 @ :45
1 x 300 pull free w/choice equipment @ 4:30
9 x 50 kick - 2 @ :50, 1 @ :40
1 x 300 pull free w/choice equipment @ 4:30
9 x 50 kick - 2 @ :45, 1 swim/kick @ :35
1 x 300 swim backstroke
1:00 rest - get HR immediately & OML
Finish up with 8 sets of:
2 minutes vertical kick - :15 fly, :15 breast, :15 free - last :05 of each is FAST
1 x 50 swim negative split @ 1:00 - can be from a dive if you'd like
200 easy loosen = 6250 scy (JD) & 6050 scy (EC). Stretch tonight and drink lots of water. Enjoy your day off tomorrow. See you next year!