Friday Morning, August 28, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest as follows:
50 choice skulling - feel water on hands & forearms
50 choice drill
50 kick FAST choice
50 kick fly on side - 2nd 25 is FAST, concentrate on continuous kick
1:00 rest after #6 - get HR immediately & OML
4 sets of:
2 x 50 kick choice w/board @ :55
2 x 50 kick on back @ :55
1 x 100 kick FAST for time @ 2:20
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Enjoy your day off tomorrow - stretch, eat well, do an excellent job with your HW. Sunday at 2 p.m. Have a great day!