Saturday, December 26, 2009

EC & JD - written for scy

800/400
or 400/400/200
1:00 rest
4 x 300 @ :15 rest
odds- 50 offside breathing freestyle drill, 50 choice drill NO FREE
evens- pull free br 4/2 (EC), 3/5/3/7/3/9 by 50's (JD)
8 x 75 swim free br 3 (JD) or 4/2 (EC) 4 @ 1:00, 4 @ :55
24 x 150 in sets of 4 as follows:
1&2- kick negative split & descend 1-2 @ 2:40
3- 3 x 50 kick FAST @ :10 rest
4- swim BIG negative split free (odd sets) or back (even sets)
1:00 rest between sets.
400 easy pull after #24 = 7000 scy (JD) & 6800 (EC).
Eat well today, be careful getting around outside. Have a great day!