Thursday, July 9, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
With fins, 6 sets of:
4 x 25 choice fly drill @ :40
4 x 25 @ :40 - odds are swim FAST fly, evens are FAST underwater dolphin kick to the breakout, then easy kick to the end
1 x 100 kick FAST @ 1:30
No rest between sets.
1:00 rest after 6th set, then...
2 sets of:
3 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
1 x 75 swim free br 4/2 @ :55
2 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
2 x 75 swim free br 4/2 @ :55
1 x 125 swim free br 4/2 @ 1:40 - 85% on last 50
3 x 75 swim free br 4/2 @ :55
No rest between sets.
Finish up with...
18 x 100 kick @ 1:40 as follows:
1- even 25's are kick FAST
1- odd 25's are kick FAST
1- all FAST
Some sets of 3 can be with a board
200 easy loosen after #18 = 7200 scy. Stretch tonight, get to sleep as early as you can. Have a great day!