Monday, July 13, 2009

EC & IV - written fro scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest
odds- drill/swim by 25's, IM order by 50's (NO FREE)
evens- swim negative split free br 4/2
4 x 50 swim free/NO FREE by 25's @ :50
1:00 rest
6 sets of:
1 x 100 swim free br 4/2 @ 1:10
2 x 50 swim at 200 Goal Pace @ :50
100 drill
4 x 25 swim FAST @ :10 rest (@ :15 rest in even sets)
100 drill
1:00 rest between sets.
After 3rd set, get right into...
1 x 600 choice drill/pull or kick
200 easy loosen after 6th set = 5900 scy. Stretch tonight, get to sleep early if you can. Have a great day!