Friday, November 27, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 drill in 4th best stroke
200 easy choice skulling
1:00 rest
8 x 50 @ :10 rest
2- fist free, feel water on forearms
2- drill/swim NO FREE
2 sets of:
2 x 125 @ 2:10 (2:00 if you'd prefer) 25 breast kick on back, 75 d/sw/d by 25's, 25 choice kick
5 x 50 swim free/NO FREE by 25's @ :45; 2nd set @ :40 - if going backstroke, go all backstroke
No rest between sets.
After 2nd set, get right into...
8 x 75 swim free @ :55 - EC br 4/2 on last 25
1:00 rest - check HR

YOUR CHOICE:

A) - 3 sets of:
3 x 50 easy @ :55
1 x 75 swim FAST @ 1:40
3 x 50 easy @ :55
2 x 75 swim FAST @ 1:40
3 x 50 easy @ :55
3 x 75 swim FAST @ 1:40
200 easy loosen in between sets

OR...
B) - 12 sets of:
3 x 50 easy @ :55
1** x 75 swim FAST @ 1:30
** - in 4th, 8th & 12th sets, go 2 x 75 FAST @ 1:30

OR...
C) - 12 sets of:
3 x 50 swim easy @ :55
1 x 75 swim FAST @ 1:30
After 3rd, 6th, 9th & 12th sets...
BROKEN 100 - 50 FFT/:10 rest/2 x 25 FFT @ :10 rest

Warmdown as much as you need to. Sunday at 2 p.m. right here. Eat well this weekend, stay well hydrated, stretch if you can and rest up for next week. Have a great day!