Thursday Morning, December 31, 2009

EC & JD - written for scy
Great job so far this week!

800/400
or...
400/400/200
1:00 rest
4 x 150 @ :10 rest as follows:
75 drill/swim/drill free
75 drill/swim/kick NO FREE
18 x 50 in sets of 3 as follows:
1- drill/kick free @ 1:00
1- swim/drill NO FREE @ :55
1- swim/kick NO FREE
7 x 100 as follows:
odds- swim IM @ 1:30
evens- swim choice, except 3rd 25 is kick - @ 1:20
1:00 rest - check HR
Speedset: 16 x 50 @ 2:00
This will be the last set until next year, so let's do a great job here...
2x:
3 x 50 swim/kick @ :50
1 x 75 kick FAST for time @ 1:30
3 x 50 swim/kick @ :40
1 x 75 kick FAST @ 1:30
1 x 150 swim negative split backstroke @ 2:30
3 x 50 kick @ :50
1 x 75 - 50 swim/25 kick - FAST @ 1:30
3 x 50 kick @ :45
1 x 75 - as above FAST @ 1:30
1 x 150 kick FAST
1:00 rest between sets.
After 2nd set, finish up with...
6 x 100 pull w/snorkel - 3 @ 1:20, 3 @ 1:30
EC- 7000 scy
JD- 7200 scy
Stretch tonight, eat well and enjoy your day off. Saturday Morinng here at 8 a.m. Have a great day, see you next year!