Saturday, December 26, 2009

EC - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 fist free, 25 breast kick on back or fly kick on side
4 x 50 @ 1:00 - 25 breast pull w/free kick, 25 choice backstroke drill
6 x 75 - 25 swim breaststroke build to strong finish, 50 drill/swim backstroke
4 x 100 @ 1:30 - 50 swim neg split free, 50 swim back/breast
8 x 100 pull w/snorkel @ 1:30 (@ 1:40 if you need to) - remember, breathe only through your mouth
8 sets of:
2 x 100 swim moderate negative split free @ 1:20 - br 4/2 on 2nd 50
1 x 125 swim free @ 1:20 - br 4/2 on last 50
No rest between sets.
After 8th set, finish up with 3 sets of:
4 x 25 @ :35 jungle sprints
4 x 50 swim build to FAST/drill by 25's @ 1:00 - one set must be fly.
No rest between sets.
200 easy drill after 3rd set = 7000 scy.
Stretch tonight, eat well. Tomorrow at 2 p.m. Have a great day!