Wednesday, December 9, 2009

EC & JD - written for scy

800/400
or...
400/400/200
3 sets of:
3 x 50 fist drill/swim free @ 1:00
3 x 50 drill/swim @ 1:00 - back in 1st set, breast in 2nd & fly in 3rd
1 x 100 swim @ 1:30 - desc 1-3 by set
1 x 200 swim neg split free - desc 2nd 100 1-3 by set
:30 rest between sets; check HR after 3rd set
4 sets of:
3 x 25 as follows-
:30 kick FAST on back at wall, then 25 swim FAST breaststroke - all @ 1:10
4 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set, @ :50 in 3rd set, then @ :40 in 4th set
4 x 75 swim free @ :55 (in 3rd set, go 50 swim/25 kick @ :55, in 4th set go kick/swim/kick by 25's @ 1:00)
1:00 rest between sets.
After 4th set, finish up with...
24 x 25 @ :40 w/fins in sets of 4
200 easy loosen after last 25 = 6200 scy (JD) & 6000 scy (EC)
Tomorrow we should be back to our regular schedule (and pool) - thanks for being flexible today. Enjoy the rest of the day!