Thursday, November 26, 2009

EC/JD - written for scm

400/400/200
or...
800/400
The IM is drill/drill/swim/kick by 25's
1:00 rest
8 x 75 @ 1:20 -
2- 50 catch-up free, 25 breast kick on back
2- 50 choice drill NO FREE, 25 fly kick on side
6 x 150 as follows:
odds- swim negative split free @ 2:15
evens- drill/swim by 25's, IM order by 50's
1:00 rest - get HR immediately & OML
3 sets of:
3 x 100 swim/kick by 50's @ 1:45
1 x 100 swim FAST @ 2:00
3 x 100 swim/kick by 50's @ 1:35
1 x 100 swim FAST @ 2:00
3 x 10 swim/kick by 50's @ 1:30
1 x 100 swim FAST @ 2:00
You can change strokes on the 100's swim from set to set; one set is free, one set is IM, one set choice
200 easy loosen = 6300 or 6500 scm. Enjoy the rest of the day - we all have a lot to be thankful for! See you tomorrow at the Y, regular time. Have a great day!