Sunday, February 15, 2009

EC & JD - written for scy

600 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 250 - odd 50's are offside breathing freestyle drill, even 50's are drill/kick by 25's NO FREE
:15 rest
1 x 150 - drill/swim by 25's, same stroke as even 50's on 250 above
:15 rest between sets.
4 sets of:
2 x 200 swim free, except 3rd 50 is kick on back, @ 2:55 (@2:45 in 2nd set, then @ 2:35 in 3rd set, & @ 2:25 in 4th set
4 x 50 kick choice on back @ :50
2 x 75 kick FAST @ 1:40
No rest between sets.
With fins:
12 x 100 swim/kick by 50's desc 1-3's to all out smoking FAST @ 1:40
Finish up with 1 x 600 pull free either w/snorkel or br 3/5/7/9 by 50's, with or without paddles.
200 easy loosen = 7000 scy. Do an excellent job with your HW tonight and get excited for the last week before we start to REST for Sectionals. Have a great day!