Friday, July 3, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ 1:45 - 50 offside breathing freestyle drill, 50 choice drill NO FREE
4 x 50 @ :50 swim free/NO FREE
No rest between sets.
After 2nd set, continue right into...
1 x 600 swim - 75 free, 75 IM (NO FREE), 75 free, 75 choice NO FREE
1:00 rest

Erin
2 sets of:
100 easy swim @ 2:00/1 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/2 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/3 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/2 x 75 swim FAST @ 1:45
100 easy swim @ 2:00/1 x 75 swim FAST @ 1:45
Then...
100 easy swim @ 2:00/1 x 100 BROKEN
1st set- 50 FAST, :10 rest, 25 swim FAST, :10 rest, 25 swim FAST
2nd set, 4 x 25 swim FAST @ :10 rest

Isabelle
3 sets of:
4 x 100 swim at pace (mile pace @ 1:30; 1000 pace @ 1:40; 500 pace @ 1:50)
1 x 400 swim free BIG negative split, 2nd 200 should be juicy FAST
1 x 400 pull free - you can switch equipment from set to set if you'd like
1:00 rest between sets

Finish up with...
12 x 50 @ 1:05
2- choice drill/easy kick by 25's
2- swim choice
Great job this week, you both did an excellent job. Enjoy your day off tomorrow!