Friday Morning, December 19, 2008

DISTANCE - written for scy
Great job yesterday - better than I thought it would be.

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 6 kicks 1 stroke backstroke
4 x 50 @ 1:00 - breast pull w/free kick
6 x 75 @ 1:15 - 50 swim back/breast by 25's, then 25 kick choice
1:00 rest
6 sets of:
3 x 100 pull free br 4/2 @ 1:20
1* x 50 kick FAST @ 1:00
No rest between sets.
*add 1 x 50 kick FAST per set.
Warmdown an easy 200 = 4900 scy. Do an excellent job in school today and be careful driving. Have a great day!