Friday, July 10, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
7 x 150 @ :15 rest
75 - drill/drill/fly kick on side by 25's, 50 choice skulling, 25 swim build to strong finish
1 x 600 swim - 100 IM, 100 choice (NO FREE for at least 50 yards)
1:00 rest
4 sets of:
1 x 200 swim negative split free br 4/2 @ 2:40 - 85% on 2nd 100
4 x 50 swim free/NO FREE @ :45 (go swim/kick by 25's in even sets)
3 x 25 kick w/FAST underwater dolphin kick to the breakout, then choice drill @ :40
No rest between sets.
After 4th set, 1:00 rest
With fins,
24 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
200 easy loosen = 5350 scy. Check the blog Sunday Morning for the lcm workout. Eat well this weekend, rest up and wear your sunscreen! See you on Monday Morning. Have a great day!