Tuesday Morning, December 8, 2009

EC & JD - written for scy

800 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling (EC only)
1:00 rest
4 x 75 @ 1:15 - 50 fist free drill, 25 1/2 ra 1/2 la backstroke drill - keep head back, steady kick
4 x 75 @ 1:15 - 50 choice drill/swim by 25's, 25 fly kick on back
6 x 25 @ :40 as follows:
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
2 sets of:
2 x 50 swim free/NO FREE by 25's @ :50
2 x 150 swim negative split free @ 1:50 - EC br 4/2 on middle 50, JD br 3
No rest between sets.
After 2nd set, get HR immediately & OML
1:00 rest
8 x 250 (all @ 5:00) as follows:
1 x 100 swim free @ 1:10
2 x 50 swim at 200 GP or FASTER @ :50
50 drill
After 8th set...
JD- 400 pull free br 3/5/7/9 by 50's
EC - warmdown with 12 x 50 - 2 drill @ 1:00, 2 pull free br 4/2 @ :50 = 5150 scy
Make sure you eat this morning. Hope your exams go well, be careful driving.
JD - finish up with...
6 x 300 @ 4:30 - negative split & desc 2nd 150 1-3 & 4-6 to what you can; #'s 3 & 6 should be juicy
200 easy loosen = 7150 scy
Eat well today, rest up and get excited for the meet. I'll email you later today about tomorrow's options. Enjoy the snow!