Sunday, February 8, 2009

EC, JD, MJ - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 600* by 50's:
50 drill/swim free by 25's;
50 drill/swim main race stroke - NO FREE by 25's;
50 drill/swim breaststroke by 25's
* - on 2nd 300 build the 25's swim to a FAST finish
15 x 50 in sets of 3:
odd sets of 3 (1-3; 7-10, etc...): kick descend 1-3 to FAST;
even sets of 3 (4-6 swim/kick @ :45; 11-12 swim/kick @ :40)
1:00 rest
8 x 250 as follows:
2 minutes vertical kick (#1- :20 fly, :15 breast, :15 free, :10 rest; #2- same, except breaststroke kick is for :20)
1 x 150 swim negative split free br 3 or 4/2 @ 1:50
2 x 50 kick FAST @ :45
No rest between sets.
1:00 rest after 8th set, get HR immediately & OML.
Finish up with...
MYSTERY FIN SET
Do an excellent job on your HW tonight & get excited for the taper. Have a great day!