Friday, September 4, 2009

EC - written for scm

400 swim freestyle
400 reverse IM -e ach 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
6 x 100 @ :10 rest
odds- 50 fist free, 50 fly kick on side
evens- 50 offside breathing freestyle drill, 50 drill NO FREE
2 x 300 pull free br 4/2 @ :20 rest - decend these 300's 1-2 by a moderate amount
8 x 25 choice skulling @ :10 rest
1:00 rest after 2nd set
3 sets of:
4 x 50 pull free br 4/2 @ :55
2 x 200 @ :20 rest - drill/swim breaststroke by 50's in 1st set, swim/kick breaststroke by 25's in 2nd set (build the 25's swim in the 2nd set to strong), and swim all breaststroke in the 3rd set, trying to negative split each 100
400 easy loosen = 6000 scm - go 2 rounds of the last set & the same 400 easy at the end = 5400 scm.
Great job this week, enjoy your day off tomorrow & rest up for next week. See you Sunday Morning, have a great day!