Monday Morning, July 6, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
2 sets of:
6 x 100 as follows...
1-3 50 ra2 la2 free drill, 50 choice backstroke drill @ :15 rest
4-5 50 2 fly/2 breast drill, 50 choice drill @ :15 rest
6- swim choice, NO FREE @ :15 rest
After 2nd set, 1:00 rest, then...
12 x 50 free @ :55 as follows:
25 swim free br 4/2, count strokes,
25 fist drill free - try to be within 1 stroke of your stroke count from the 1st 25
After #12...
1 x 600 pull free br 4/2 - can switch equipment at the 300
:30 rest
1 x 750 - 50 drill/swim breaststroke, 50 swim backstroke w/good underwater breakouts, 25 breast kick on back
1:00 rest
With fins...
24 x 25 @ :40 in sets of 3:
1- 1/2 FAST 1/2 drill; 2- swim build to all out FAST finish; 3- all drill
250 easy loosen = 5000 scy. Try to stretch today, drink lots of water. Have a great day!