Wednesday Moring, December 2, 2009

EC/JD - written for scy

800/400
or
400/400/200
The IM is 50 drill/kick IM order, then 50 choice backstroke drill
3 sets of:
2 x 75 - drill/drill/kick by 25's choice drill @ :10 rest
1 x 200 - 50 1/2 ra 1/2 la backstroke drill, then 50 swim backstroke - keep head back, small steady kick & rotate hips evenly
:10 rest
1 x 150 pull free - EC br 4/2 on middle 50; JD br 3/5/3 by 50's
:30 rest between sets
Get HR after 3rd set
6 x 300 @ 5:00 as follows:
2- swim moderate backstroke - concentrate on good body position, keeping head back & rolling hips
1- pull free - EC br 4/2 on middle 100; JD br 3/7/3 by 100's
1:00 rest
With fins:
24 x 25 @ :40 in sets of 4-
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
200 easy drill = 5100 scy (EC) or 5300 scy (JD).
Eat well today, stay hydrated. Have a great day!