Friday Morning, September 18, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
6 sets of:
:30 continuous vertical dolphin kick - FAST
1 x 100 drill - 50 offside breathing free drill, 50 choice drill NO FREE
Get right back into the vertical kick after each 100
After 6th 100...
6 x 100 @ :20 rest - 25 1/2 swim FAST 1/2 drill, 25 skulling, 50 kick negative split
1:00 rest
1 x 1200 swim freestyle as follows:
you can go 300 swim/300 swim/300 drill/300 swim,
OR...
300 swim/300 swim/300 swim/300 drill
Descend the 3 x 300's swim 1-3 to what you can, should be something juicy
1:00 rest
12 x 75 pull free br 3/5/7 by 25's @ 1:10 - roll hips, finish stroke
1:00 rest
With fins, finish up with...
20 x 25 @ :45
1- 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- all FAST
200 easy loosen = 5200 scy.
Do an excellent job with your HW this weekend, get excited for Sunday's workout. Happy New Year to you & your family. Have a great day!