Saturday, January 2, 2010

EC & JD - written for scy

800/400
or...
400/400/200
1:00 rest
3 sets of:
2 x 125 @ 2:15 - 50 choice free drill, 75 drill/kick/drill NO FREE
3 x 100 - 50 swim free, 50 swim NO FREE (should be same stroke you drilled on 75 of 125's) @ 1:35 - @ 1:25 in 2nd set, @ 1:15 in 3rd set
4 x 25 @ :35 - JUNGLE SPRINTS
No rest between sets; check HR after 3rd set
9 x 50 @ 1:00 - 2 swim/kick, 1 LUNGBUSTER/swim FAST by 25's - get avg time of #3, 6 & 9**
RELAY SET:
One person does FAST vertical kick w/the bleach bottle, while the other person...
goes a 50 LUNGBUSTER/swim FAST by 25's - then switch...
Continue with this until each person has gone four 50's within 1.5 seconds of your average time from the 3 x 50's LB/swim FAST above
With fins, finish up with 8 sets of:
6 x 25 @ :35
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all swim FAST
1 x 100 kick FAST @ 1:30 - goal is to be within :01 of best 100 yard free time
No rest between sets.
200 easy loosen = 5850 (EC) & 6050 (JD) scy.
Have a great day!