Sunday, September 20, 2009

EC/JD/RW - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 @ 1:40 - 50 fist free, 50 breast kick on back
2 x 100 @ 1:40 - 50 back drill (25 ra, 25 la in 1st set), 50 swim neg split back
1 x 100 swim IM @ 1:30, desc 1-3
2 x 100 @ 1:35 swim BIG negative split free - br 3, or 4/2; @ 1:25 in 2nd set, @ 1:15 in 3rd set
No rest between sets.
After 3rd set, 1:00 rest, then continue right into...
10 x 200 as follows:
odds-
4 x 25 kick FAST @ :40
1 x 100 kick FAST for time @ 2:00
evens-
kick negative split @ 3:20 - big 2nd half here!
1:00 rest after # 10, then...
With fins,
12 x 50 swim descend 1-3's @ 1:00 - #3 in each set should be smoking FAST
1:00 rest
JD-RW: 5400 & 5200 scy.
EC - finish up with...
4 x 400 @ 5:15 swim negative split free br 4/2 on 2nd 200, desc 2nd 200 to what you can
Everybody do an outstanding job on your HW tonight, make sure you're ready for the week ahead. Have a gret day!