Monday Morning, August 24, 2009

DISTANCE - written for scy
Don't give up...don't ever give up.

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest - get HR immediately and OML
8 x 50 @ 1:00
2- fist free drill
2- choice breaststroke drill
1:00 rest
With bleach bottle ("BB") where noted, 8 sets of:
:30 vertical dolphin kicking
1 x 50 @ 1:00 - 25 kick 90%, 25 catch-up free drill with BIG overkick
:20 FAST vertical dolphin kicking
1 x 50 @ 1:00 breast kick on back
:10 FAST vertical dolphin kick w/BB
:30 rest between sets.
200 easy loosen after 8th set = 2400 scy. Eat well today, drink plenty of fluids. Enjoy your classes & have a great day!