Monday Morning, September 14, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 250 @ :20 rest
50 offside breathing free drill
50 breast pull w/free kick
75 choice kick - desc the 3 x 25 to what you can
75 swim IM (NO FREE)
1:00 rest after 4th set, get HR after 4th 250
3 sets of:
4 x 50 swim/kick by 25's @ :55
4 x 50 swim negative split freestyle br 3 @ :50**
** - @ :45 in 2nd set, @ :40 in 3rd set
No rest between sets.
After 3rd set, continue right into...
1 x 800 pull br 3/5/7/9 by 50's
300 easy choice = 4500 scy. Eat well today, drink lots of water & do a good job with your classes. I'm thinking about a longer swim on Friday. Have a great day!