Tuesday, July 14, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
For 1:30...
One person does vertical dolphin kick at the wall with bleach jug while the other person goes FAST underwater dolphin kick to the black line, then kicks back to wall FAST, then switch...
After 1:30...
3 x 50 swim/kick by 25's IM order (NO FREE) @ :55 (2nd set @ :50, 3rd set @ :45)
No rest between sets. After 3rd round, get right into...
1 x 800 pull choice equipment, but breathing 4/2 throughout
12 x 75 swim/kick/swim by 25's @ 1:05 - build kick to strong
1:00 rest
With belt & bleach jug...
Similar vertical kick, but the other person goes kick w/board as far as they can, 6 times, then switch - each person gets 3 rounds with the belt; then...
1 x 100 kick Fast - I'll give each of you a goal time for this 100 - get 4 x 100 in better than your goal time, and we'll move on to...
8 x 100 choice - pull, swim or swim/kick by 50's @ 1:35
1:00 rest
SIX BROKEN 75's KICK:
Your choice....
1 x 50 kick FAST @ :10 rest, then 1 x 25 kick FAST
OR...
3 x 25 kick FAST @ :10 rest
100 easy choice @ 1:00 rest between sets. Warmdown a goodly amount before you get out. Stretch tonight, eat well, have a great day!