Sunday, October 4, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 fist free drill, 25 fly kick on side, 50 choice drill, 25 choice kick
:15 rest
3 x 50 swim/kick by 25's @ :50 (2nd & 3rd set @ :45; 3rd set is IM order by 50's)
1:00 rest after 3rd set, get HR immediately & OML
12 x 200 as follows:
1- 100 drill, 100 kick negative split
:15 rest
2- swim choice, except 3rd 50 is kick @ 2:30
3- swim BIG negative split free br 4/2 on 2nd 100
:30 rest between sets.
Finish up with...
32 x 50 kick @ :50 - 3 easy, 1 FAST for time
100 easy loosen
100 kick FAST for time
200 easy drill = 6300 scy. Do an excellent job on your HW tonight, make sure you're ready for the week ahead. Have a great day!