Sunday, March 1, 2009

EC - written for scy (JD, see below)

400 swim freestyle
400 reverse IM -e ach 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 175 @ :15 rest - 75 choice freestyle drill, 100 drill/swim NO FREE
6 x 50 @ :45
3- swim neg split free
3- swim free/NO FREE by 25
1:00 rest
6 sets of:
1 x 100 kick negative split @ 1:40
1 x 75 swim free br 4/2 @ 1:00
3 x 25 kick FAST @ :40
1:00 rest after 3rd & 6th sets
With fins, finish up with...
9 x 75 swim desc 1-3's to all out FAST @ 1:40
4175 scy. At least 100 easy, but not more than 200 easy. Stretch after Carla's workout tonight. Have a great day!


JD - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 175 @ :15 rest - 75 choice freestyle drill, 100 drill/swim by 25's NO FREE
8 x 50 @ :45
2- swim neg split free br 3
2- swim free/NO FREE
1:00 rest
3 sets of:
2 x 200 swim free br 3 @ 2:30
1 x 225 swim free br 3 @ 2:30
We'll get HR between sets, but no more than :10 rest to get it.
With fins, finish up with:
9 x 75 swim desc 1-3's to all out FAST @ 1:40
200 easy loosen = 5050 scy. Tomorrow will be kicking. Do an excellent job on your HW tonight & get excited for the meet. Have a great day!