Sunday, November 29, 2009

EC/JD/RW/AL - written for scy
It's great to have Ashley with us for workout today - thanks for coming!

400 swim freestyle (JD go an 800)
400 reverse IM - each 100 is 50 drill/kick by 25's (IM order by 100), then 50 drill/swim breaststroke
200 easy choice skulling (JD- skip this)
1:00 rest
6 x 100 as follows @ 1:40
odds- 50 choice free drill, 50 drill/kick by 25's in main 200 stroke
evens- 50 swim moderate free, 50 swim/kick by 25's in main 200 stroke
8 x 75 as follows:
2- swim/kick/swim by 25's in main 200 stroke, build the last 25 swim to strong @ 1:15
2- swim free @ :55
1:00 rest - get HR immediately & OML
4 sets of:
4 x 75 drill/swim/drill by 25's in main 200 stroke @ 1:20
4 x 50 swim at 200 Goal Pace, same stroke as above, @ 1:10
1 x 100 swim/kick - desc 1-3 to all out FAST
:30 rest between sets. After 4th set, skip 100 sw/k & get right into...
12 x 50 pull free @ :50 - EC br 4/2 throughout
1:00 rest
Until we run out of time...
3 x 50 kick descend 1-3 @ 1:00 - #3 should be smoking FAST
BROKEN 75: 3 x 25 kick FAST @ :10 rest
25 easy choice
200 easy drill @ 4:00 p.m. = approximately 6300 scy
Stretch tonight, eat well and have plenty of fluids. Make sure you're ready for the week ahead. Have a great day!