Thursday Morning, August 27, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is swim/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins:
8 x 75 @ 1:20 - 50 breast pull w/free kick drill, 25 fly kick on side
1:00 rest - take off fins
6 sets of:
4 x 25 @ :35 catch-up free drill w/overkick, NO MORE THAN TEN STROKES PER 25!
1 x 100 kick negative split @ 1:40 - be sure to make the interval, good breakouts will help
No rest between sets.
After 6th set, get right into...
1 x 400 pull free br 3/5/3/7 by 50's
200 easy loosen = 3600 scy.
Do a good job in your classes today, eat well. Have a great day!