Sunday, January 3, 2010

EC & JD - written for scy

800/400
or...
400/400/200
1:00 rest
12 x 100 as follows:
2- 50 drill/50 kick @ 1:40 - change strokes after each set of 3
1- swim IM @ 1:30 (#6 @ 1:25; #9 @ 1:20; #12 @ 1:15)
3 rounds of:
2 x 150 swim/kick by 25's IM order @ 2:30
2 x 100 swim free @ 1:10 - JD br 3; EC br 4/2 on 2nd 50
No rest between sets; check HR after 3rd set
6 x 50 @ 1:00 - 25 swim, 25 drill - all in main race stroke
6 sets of:
4 x 50 swim at 200 Goal Pace (odd sets @ 1:10; even sets @ :50)
1 x 150 swim negative split free (can go back on even sets)
1:00 rest between sets.
7 x 100 pull w/snorkel @ 1:20
200 easy drill = 7200 scy (JD) & 7000 scy (EC)
Eat well today, stretch tonight, make sure you're ready for school tomorrow. Have a great day!