Monday Morning, September 7, 2009

EC & JD - written for scm

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 choice freestyle drill, 25 breast kick on back
4 x 75 @ :10 rest - 25 breast kick on back, 50 drill choice NO FREE
4 x 100 @ :15 rest - 50 swim negative split free, 50 breaststroke - choice drill/swim by 25's
1:00 rest - JD, that's all you have time for, hop out & have a great day!
EC:
From the flags, 4 sets of:
4 x 50 - skull/kick FAST/swim FAST @ :50 & :40
1 x 150 kick negative split - 2nd 75 should be no less than 95%
:15 rest
1 x 150 swim negative split free - br 4/2 on 2nd 75 at no less than 95%
1:00 rest between sets.
5 sets of:
3 x 50 swim negative split free br 4/2 @ :45
1** x 100 kick @ 1:35 (in 5th set, also)
** 3 x 100 kick @ 1:35 in 2nd & 4th sets; 5 x 100 kick @ 1:35 in 3rd set
No rest between sets.
300 easy loosen after 5th set = 6350 scm. Stretch today, make sure you're ready for school. PM workout will be posted by noon. Have a great day!