Sunday, March 8, 2009

EC & JD - written for scy

600 or 400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
5 x 100 @ 1:45 - 50 fist drill or offside breathing drill, then 50 choice drill NO FREE
7 x 100 swim free br 3 or 4/2 @ 1:25 - moderate negative split on evens
1:00 rest
With fins, 3 sets of:
4 x 25 @ :45 - odds are drill, evens are LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
After 3rd set, take off fins & finish up with...
EC: 7 x 50 easy swim @ :50 - evens are NO FREE/choice by 25's
JD: 1 x 650 pull free br 3/5/7/9 by 50's
200 easy loosen = 3500 scy/4000 scy. Rest up today, make sure you have your HW assignments for later this week when we're away at the meet - and, NO SHOVELING! Have a great day!