Friday, April 11, 2008

DISTANCE - written for scy

600 swim freestyle
1:00 rest
4 sets of:
1 x 125 - 50 SLOW catch-up freestyle with overkick, 25 swim free br 3 with SAME OVERKICK, 50 choice drill NO FREE
:20 rest
5 x 25 @ :40 - #1&5 are LUNGBUSTER, #2-4 are swim dps, descend strokecount, freestyle br 3
No rest between sets.
After 4th set, get right into:
800 pull br 3/5/7/9 by 50's - 2nd 400 with paddles
1:00 rest
3 x 50 swim free br 3 @ :55
3 x 50 swim free/NO FREE by 25's @ :55
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest
3 x 50 swim free br 3 @ :50
3 x 50 swim free/NO FREE by 25's @ :50
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest
3 x 50 swim free br 3 @ :45
3 x 50 swim free/NO FREE by 25's @ :45
4 x 75 swim free br 3 @ 1:00
1 x 200 swim free br 3 with BIG negative split - get HR at end
1:00 rest - get HR again
200 easy loosen = 5000 scy. Great job this week - do an outstanding job on your HW this weekend and get excited for next week back at the RAC! Have a great day!