Sunday, June 21, 2009

EC & JD - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
300 - d/k/s by 25's
:20 rest
200 - swim/kick by 25's, build the swim to strong
:20 rest
300 - d/k/s by 25's NO FREE
:20 rest
200 - swim/kick by 25's - build the swim to strong
:20 rest
6 x 50 drill/swim d-p-s by 25's @ 1:00 NO FREE
6 x 50 swim free/NO FREE by 25's @ :50
6 x 50 swim-kick by 25's @ :40
1:00 rest
3 sets of:
3 x 100 swim free @ 1:10
1 x 50 kick FAST for time @ 1:00
2 x 100 swim free @ 1:10
2 x 50 kick FAST for time @ 1:00
1 x 100 swim free @ 1:10
3 x 50 kick FAST for time @ 1:00
After 1st set, 1 x 150 kick FAST for time
After 2nd set, 1 x 100 kick FAST for time
After 3rd set, 1 x 75 kick FAST for time
Finish up with 12 x 50 choice @ :55
6525 scy
Stretch tonight, eat well and be ready for lcm tomorrow. Have a great day!