Thursday, October 15, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim, 50 kick
200 easy choice skulling
1:00 rest
8 x 125 as follows - all @ :10 rest...
2- 50 offside breathing free drill, 75 IM drill (25 each stroke, NO FREE)
2- 50 choice free drill, 75 drill/kick/drill by 25's NO FREE
4 sets of:
3 x 75 swim free br 4/2 @ :55
1 x 200 swim free br 4/2, except 3rd 50 is kick - @ 2:30
3 x 50 swim free/NO FREE by 25's @ :40
1 x 225 swim free br 4/2 @ 2:30
1:00 rest after 1st & 3rd set
After 4th set, get right into...
8 x 100 pull free br 4/2 @ 1:25
1:00 rest
With fins, finish up with...
8 sets of:
3 x 25 @ :35
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 @ 1:00 - 25 swim FAST, 25 LUNGBUSTER - target your best 50 scy time
200 easy loosen = 7200 scy.
Rest up tonight, eat well, enjoy your time off. Have a great day!