Sunday, October 25, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
14 x 100 as follows:
odds- 50 choice drill, 50 choice kick
:15 rest
evens- swim neg split free (or, if drilling above is non-free, go 50 free neg split & 50 non-free neg split)
:10 rest
After #14, get HR immediately & OML; then...
3 x 200 kick choice @ :20 rest (only 1 x 200 can be w/board)
1:00 rest
12 sets of:
1 x 100 swim free @ 1:10
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim at 200 Goal Pace or faster @ :50
50 easy drill
1:00 rest between sets. 150 easy after 4th & 8th sets
800 choice pull or drill after 12th set = 7000 scy.
Eat well tonight, make sure you're ready for the week ahead. Ryan, make sure we review your Grand Prix entries before you go. Have a great day!