Friday Morning, July 10, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :15 rest - 50 fist free br 4/2, 50 drill/swim by 25's NO FREE
2 x 400 drill/swim backstroke by 50's @ :20 rest
1 x 300 swim backstroke @ 80% - get time
:30 rest
2 x 400 swim/kick backstroke by 50's @ :20 rest
1 x 300 swim backstroke @ 85-90% - get time
:30 rest
8 x 50 swim backstroke @ :40
3 x 300 swim backstroke @ 5:00 desc 1-3 to what you can
1 x 800 pull free br 4/2 with choice equipment
1:00 rest
16 x 50 @ 2:00 from a dive - 20/30, 30/20, all FAST then all drill
300 easy loosen = 7000 scy. Pulling and easy drilling this afternoon, stretch today if you can. Have a great day!