Sunday, November 22, 2009

EC/JD/RW - written for scy
Big day today, warm up well...

400/400*/200 - EC & RW
800/400* - JD
*400 IM is 50 drill/swim by 25's, 50 choice kick
1:00 rest
3 x 200 @ 3:20 - 50 offside breathing free drill, 50 choice drill NO FREE
3 sets of:
2 x 125 @ 2:10 - 75 swim/kick/swim by 25's, 50 drill - same stroke as 75
3 x 50 swim/kick by 25's @ :50 (@:45 in 2nd set; @ :40 in 3rd set)
No rest between sets. After 3rd set, continue right into...
8 x 25 @ :35
odds- 1/2 swim FAST, 1/2 drill
evens- swim build to FAST finish
1:00 rest - get HR immediately & OML

6 sets of:
3 x 75 @ 1:40 swim desc 1-3 to all out smoking FAST
75 drill @ 1:40
1* x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time
EC- 25.8 or better, free;
JD- 26.5 or better, fly;
RW- 24.2 or better, free
**- in 2nd set, go 2 x 50; in 3rd & 4th sets, go 3 x 50; in 5th set go 2 x 50; in 6th set go 1 x 50
100 easy drill after 3rd set
After last set, warmdown with...
12 x 50 @ :55
2- swim free;
2- drill/swim choice
EC/RW- 6200 scy
JD- 6400 scy
Stretch tonight if you can, eat well and drink plenty of water. Make sure you're ready for the week ahead at school. Have a great day!