Friday Morning, September 25, 2009

DISTANCE - written for scy

800 swim freestyle
12 x 50 @ :10 rest - each 50 is drill/swim by 25's - 3 of each stroke, reverse IM order
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00
odds- choice freestyle drill, let your legs drive you
evens- breast pull w/freestyle kick, FAST recovery back to the front, strong free kick
7 x 100 kick @ 1:40 - good underwater dolphin kick here on your breakouts.
1:00 rest
2 x 1200 swim as follows:
#1- swim free br 3/5/3/7 by 300's - that's by 300's, not 50's
1:00 rest
#2- swim free br 3, with BIG negative split - 2nd 600 should be as strong as you can go; let your legs drive you. See if you can break 6:30 on the 2nd 600
200 easy loosen = 5600 scy.
Enjoy some time off this weekend, and do an excellent job on your HW. Text me after workout and let me know how you did on the 1200's. See you on Sunday at 2 p.m. here at the Y. Have a great day!