Sunday, December 27, 2009

EC & JD - written for scy

800/400
or...
400/400/200
1:00 rest
3 sets of:
1 x 200 drill/kick/drill/swim by 50's
:10 rest
3 x 50 swim/drill by 25's @ 1:00 - build the swim 25 to a FAST turn, except for #2, which is swim dps
No rest between sets
After 3rd set, continue right into...
8 x 50 @ :45
odds- swim neg split free
evens- swim free/NO FREE by 25's, build the 2nd 25 to FAST
1:00 rest - check HR
8 sets of:
2 x 50 swim at 200 GP @ 1:00
1 x 50 swim FASTER than 200 GP @ 1:00
1 x 100 drill/kick by 50's @ 2:00
No rest between sets.
Finish up with...
5 sets of:
2 x 100 swim free @ 1:15
1 x 100 kick choice @ 1:45
No rest between sets
200 drill after 5th set = 5950 (JD) & 5750 (EC)
Eat well tonight, rest up for tomorrow. Let's go over your Foxjet entries before you go. Have a great day!