Monday Morning, August 31, 2009

DISTANCE - written for scy
This could take a little while, so don't dillydally in the warmup.

600 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
24 x 50 @ :10 rest (3 sets of the following):
2- offside breathing freestyle drill, 25 ra 25 la
2- 25 fly kick on side, 25 breast pull w/free kick
2**- 25 catch-up free drill w/overkick, 25 kick FAST on back - as small a kick as you can have while still going FAST
**In 2nd set of 6, go 4 x 50 catch-up/kick FAST on back; in 3rd set, go 6 x 50 catch-up/kick FAST on back
1:00 rest after #24
With fins, 4 sets of:
2 x 75 breast pull w/free kick desc 1-2 @ 1:20
4 x 25 LUNGBUSTER w/continuous dolphin kick @ 1:00 - not fast, but continuous
No rest between sets.
400 easy pull or 200 pull/200 choice drill = 3800 scy.
Do an excellent job in school today, and make sure you eat well, drink plenty of water. Have a great day!