Friday, January 23, 2009

EC & JD

600 or 400 swim freestyle
400 reverse IM - each 100 is kick/drill choice by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 fist free drill, 25 swim dps free
4 x 75 @ 1:15 - 50 offside breathing free drill, 25 swim free build to FAST finish
3 sets of:
3 x 100 NO FREE @ 1:40 - 50 swim, 50 kick negative split each 50
3 x 100 swim free br 3 or 4/2 @ 1:10
No rest between sets. After 3rd set, get HR immediately & OML

JD:
1 x 600 swim BIG negative split free br 3 @ 7:30
1 x 900 swim BIGGER negative split free br 3 @ 11:15
1 x 1200 swim BIGGEST negative split free br 3 @ 1500
12 x 100 swim free br 3 at 1650 G0al Pace (59.8 or better) @ 1:30
200 easy loosen = 7700 scy.

EC:
3 sets of:
1 x 75 swim FAST @ :20 rest
3 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
1 x 50 swim FAST @ :20 rest
2 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
4 x 25 swim FAST @ :10 rest
150 easy drilling @ 1:00 rest
1 x 50 swim FAST from a dive
300 easy pull or drilling @ 10:00
After last set, go 1 x 600 easy swim before you get out - 7350 scy.

Eat well, stretch & get excited for the meet next weekend. Sunday at noon - have a great day!