Sunday, December 20, 2009

EC & JD - written for scy

400/400/200
or...
800/400
1:00 rest
16 x 50 in sets of 4 as follows:
2- drill/swim by 25's
2- kick choice
8 @ :55, 8 @ :45
3 sets of:
15 x 25 as follows:
1- kick build to FAST @ :40
1- swim all out FAST @ :40
1- LUNGBUSTER @ :20
1 x 5:00 swim @ 6:00 - increase your yardage on the 5:00 swims to what you can on #3
No rest between sets
With fins:
12 x 150 swim desc 1-3 @ 2:40 to all out FAST
200 easy drill = approximately 6300 or 6500 scy.
Rest up tonight, eat well & get ready for a big week. Have a great day!