Sunday, August 30, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy loosen
1:00 rest
6 x 50 @ :15 rest - 25 fly kick on side, 25 catch-up free drill w/overkick
6 x 75 @ :15 rest - 50 kick choice ez/FAST by 25's, 25 choice breaststroke
1 x 450 as follows:
50 ra2 la2 free drill
50 2 fly/2 breast drill
50 kick FAST w/board
1:00 rest after 450
With bleach bottle, 8 sets of:
:20 FAST vertical dolphin kick
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 kick FAST on back
After 8th set, put fins on...
With fins:
6 x 100 kick @ 1:20 - you'll have to hustle here, but smooth steady kick to drive you will help you make the interval
Finish up with...
400 (200 pull, 200 choice drill) = 3800 scy. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!