Weekend of September 26-27, 2009

EC-JD-RW, written for scy

800 or 400 swim freestyle
400 reverse IM drill or 12 x 50 drill/swim IM
200e asy choice skulling
1:00 rest
3 sets of:
3 x 50 drill/kick by 25's @ 1:00 - change strokes by set
2 x 75 swim free br 4/2 or br 3 @ 1:10 (@ 1:00 in 2nd set, @ :55 in 3rd set)
1:00 rest after 3rd set, then...
2 sets of:
4 x 100 (1st set @ 1:25, 2nd set @ 1:15)
odds- swim free negative split
evens- swim free, except 3rd 25 is kick FAST on back
1 x 150 kick choice w/BIG negative split
:30 rest between sets.
Finish up with...
6 sets of:
3 x 75 kick @ 1:10 - good underwater dolphin kick off walls, make interval
3 x 25 kick FAST @ :40
50 easy choice @ 1:00
1 x 75 kick FAST for time @ 2:00 - goal is equal to or better than your 100 free best time (scy)
200 easy loosen aftet the 6th set = 5750 or 6350 scy. Do an excellent job with your HW this weekend, make sure you're ready for the week ahead. Have a great day!