Wednesday, July 9, 2008

DISTANCE - written for scy

600 swim freestyle
400 reverse IM drill - each 100 is kick/drill/kick/swim, by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 100 @ 1:40 - 50 drill, 50 swim
2 x 50 swim/kick by 25's @ :50
No rest between sets.
6 x 100 swim freestyle br 3 @ 1:15
1:00 rest
8 sets of:
3 x 25 swim FAST fly @ :40 - add up for 75 total
1 x 50 easy choice @ 1:00
1 x 75 swim FAST fly - how close can you come to your 75 add-up time?
1 x 100 choice drill @ 2:00
No rest between sets.
After 8th set, get right into...
800 pull br 3/5/7/9 by 50's, negative split each 400
200 easy loosen = 6400 scy
Do an outstanding job on your HW tonight & get excited for the TAPER! Have a great day!