Sunday, January 10, 2010

EC & JD - written for scy

After your usual warmup, get right into...
4 x 150 @ 2:40 - odd 150's are drill/kick by 25's, evens are swim/drill by 25's
6 x 100 @ 1:30 as follows:
odds - 50 swim free, 50 drill/swim by 25's NO FREE (@ 1:40 if need be)
evens - kick negative split choice
12 x 50 @ :50
2- swim mod neg split free
2- swim NO FREE build to FAST, then 25 choice
1:00 rest - check HR
3 sets of:
4 x 50 choice drill backstroke @ 1:00
1 x 100 swim neg split backstroke @ 1:40 - desc 2nd 50 1-3 to what you can
No rest between sets, get HR after 3rd set.
24 x 50 kick @ :55 - 1 easy, 1 FAST - some can be with a board if you'd like
With fins, finish up with...
24 x 25 @ :40 in sets of 4
200 easy loosen = 5700 (EC) & 5900 (JD).
Eat well today, get excited for the meet. Have a great day!