Monday Morning, July 13, 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
18 x 75 as follows:
2- 50 offside breathing free drill, 25 choice moderate kick - good underwater dolphin kick to the breakout - @ 1:20
2- drill/swim/drill by 25's NO FREE @ 1:15
2- swim free/NO FREE/free by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
No rest between sets of 6.
After 3rd set, get right into...
6 x 50 @ 1:00 - 25 swim free, 25 fist free - count strokes on each 25, can you be within 1 stroke on 2nd 25
1:00 rest
With fins, 6 sets of:
3 x 25 @ :40 - odds are drill, #2 is FAST underwater dolphin kick to the breakout at 15 meters, then kick FAST to the end
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER - goal is FASTER than 50 Free best time
No rest between sets.
After 6th set,
9 x 100 @ 1:25
2- pull free br 4/2 - roll hips, finish stroke
1- swim free/NO FREE by 50's
1:00 rest
Work on starts - one person starts, the other does dolphin kick, then switch
200 easy loosen = 4500 scy. Wear your sunscreen today, eat well and stretch if you can. Have a great day!