Monday, July 6, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 200 @ :20 rest
100- drill/swim by 25's, 100-swim/kick by 25's
8 x 75 @ 1:15
2- 50 fist free br 4/2, 25 breast kick on back
2- drill/kick/drill by 25's NO FREE
1:00 rest
9 sets of:
2 x 150 swim free br 4/2 @ 2:00
1 x 100 swim negative split free br 4/2 @ 1:15
After every third set, go right into...
1 x 300 swim backstroke - good turns & breakouts.
1:00 rest after each 300 backstroke
300 easy loosen = 7000 scy. Stretch tonight, eat well, go to sleep early. Have a great day!