Wednesday, July 8, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:45
odds- 50 ra2 la2 free, 50 breast kick on back
evens- 50 choice backstroke drill, 50 choice drill in 4th best stroke
1 x 400 swim - 50 free, 50 back - good dolphin kick off of every wall, smooth stroke
1:00 rest
2 sets of:
3 x 50 swim free/breast by 25's @ :50
1 x 250 swim free br 4/2 @ 3:15 - 85 % on last 100
3 x 50 swim free br 4/2 @ :40
1 x 250 swim backstroke @ 3:30 - smooth stroke w/good underwaters & breakouts
No rest between sets
1 x 900 swim as follows:
1 x 300 IM - 4 x 75 swim IM (NO FREE)
1 x 300 kick - create speed & power off the wall with your underwater dolphin kick to the breakout, then moderate to the next turn
1 x 300 50 drill, 25 swim - all the same stroke, but can change strokes after each 75
:30 rest
9 x 100 swim...
2- free/NO FREE by 50's @ 1:25
1- swim negative split free br 4/2 @ 1:15
1:00 rest - get HR
With fins, 3 sets of:
3 x 25 choice breaststroke drill @ :40
1 x 25 LUNGBUSTER @ :20
6 x 50 @ 1:00 breast pull w/choice kick desc 1-3 & 4-6 to something FAST
No rest between sets.
200 easy loosen = 7000 scy. Stretch tonight, eat well & continue to drink as much water as possible. Have a great day!