Sunday, January 4, 2008

AC, EA, EC & JD

600 or 400 swim realxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 ra2 la2 freestyle drill @ 1:00
4 x 50 @ 1:00 - 25 ra backstroke, 25 la backstroke - really roll hips, keep head flat
1 x 200 swim freestyle - negative split each 50 @ 3:00
4 x 50 2 breast/2 fly drill @ 1:00
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 - 2 kicks 1 pull breaststroke
1 x 200 swim IM - 2 x 100's IM, desc 1-2 @ 3:15
No rest between sets.
After 2nd set, get HR; then...
With fins:
9 x 150 @ 2:40 swim free desc 1-3's to all out smoking FAST
1:00 rest - take fins off
3 sets of:
2x: {1 x 75 kick @ 1:10 (@ 1:05 in 2nd set; @ 1:00 in 3rd set)
{1 x 50 swim/kick by 25's @ :40
{1 x 25 LUNGBUSTER @ :40
3 x 50 kick @ :45
1 x 150 swim negative split backstroke @ 2:15
No rest between sets.
200 easy loosen = 6750 scy (JD, 250 eeasy loosen = 7000 scy). Make sure your HW is finished and you're ready for school tomorrow. Have a great day!