Sunday, November 1, 2009

EC & JD - written for scy

800/400 reverse IM
or 400/400/200
400 reverse IM - is drill/drill/swim/kick
1:00 rest
6 x 150 @ :10 rest, as follows:
odds- 75 IM drill by 25's (NO FREE), 50 fist free drill, 25 breast kick on back
evens-
2 x 50 drill/swim by 25's @ :10 rest (EC back or breast; JD fly)
2 x 25 kick choice desc 1-2 @ :35
After #6, 1:00 rest, then...
4 sets of:
2 x 100 @ 1:30 choice (drill/sw, sw/k, IM - but no swim free)
2 x 125 swim free @ 1:30 - JD br 3; EC br 4/2 last 50
1:00 rest after 4th set, get HR immediately & OML
4 sets of:
1 x 300 swim negative split @ 3:45
1 x 100 swim BIG negative split @ 1:15
2x: VERTICAL KICK w/jugs - :20 on/:10 off for 1:00
2 x 75 kick desc 1-2 @ 1:30 - #2 should be juicy
1 x 50 kick FAST @ 1:00
No rest between sets.
With fins, finish up with...
24 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- build to FAST
3- all drill
4- all FAST
200 easy loosen before you go. Make sure you're ready for the week ahead, eat well tonight & get to sleep as early as you can. Have a great day!