Tuesday Morning, August 25, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:10 - 25 continuous fly kick on side, 25 breast pull w/free kick
12 x 100 @ 1:40 in sets of 3:
1- swim 50 back, 25 breast, 25 free
2- swim 50 free, 50 kick choice w/board
3- kick negative split - you might have to hustle to make the interval
No rest between sets of 3.
If there is time, work on backstroke turns before you go. 200 easy loosen = 3200 scy.
Eat well today, drink plenty of water. Have a great day!