Wednesday Morning, July 8, 2009

EC & IV - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 breast kick on back
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ 1:40 - 50 catch up free, 50 choice drill NO FREE
2 x 100 @ 1:40 - 50 breast pull w/free or dolphin kick, 5o swim backstroke
4 x 50 swim breast/free by 25's @ :55 - good tempo to the breaststroke, head down & hips up at the end of each stroke
No rest between sets. After 2nd set...
8 x 100 pull free br 4/2 @ 1:35 - roll hips, finish stroke
1:00 rest - put on fins...
With fins, 6 sets of:
2 x 25 @ :40 - 1/2 FAST 1/2 easy
1 x 50 drill @ 1:00
2 x 25 swim build to FAST @ :40
No rest between sets.
After 6th set, finish up with...
1 x 1200 as follows:
200 drill/swim by 50's choice, 200 swim backstroke - smooth, good body position
5100 scy. Have a great day!