Tuesday, July 7, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 si drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ 2:15 - 75 d/k/s, 50 choice fly drill
6 x 75 @ 1:15 - 50 offside breathing free drill, 25 fly kick on side
3 x 50 swim/kick by 25's @ :50
3 x 50 swim free/NO FREE by 25's @ :45
3 x 50 swim free br 4/2 @ :40
1:00 rest - get HR
12 x 200 @ 2:40
1- swim free br 4/2, except 3rd 50 is swim NO FREE
2- swim free br 4/2, except 3rd 50 is kick choice
3- swim negative split free br 4/2 - 2nd 100 is no more than 85%
1:00 rest
4 sets of:
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:40
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:30
4 x 25 kick FAST @ :40
1 x 100 swim/kick by 50's @ 1:20
1 x 75 kick FAST for time
1:00 rest between sets.
200 easy loosen after 3rd set. Stretch tonight, have a great day!