Thursday Morning, October 1, 2009

DISTANCE - written for scy

800 swim freestyle
12 x 50 @ :10 rest - drill/swim, 3 of each stroke - reverse IM order
200 easy choice skulling
1:00 rest
4 sets of:
1 x 75 @ 1:15 - 50 fist free br 3, 25 breast kick on back
1 x 100 @ 1:45 - 25 right arm backstroke, 25 left arm backstroke, 50 breast pull w/free kick
1 x 50 kick ez/FAST @ :50
1 x 125 - 25 fly kick on side, 50 swim negative split backstroke, 50 skulling
:30 rest between sets.
With bleach bottle & belt, 5 sets of:
:20 FAST vertical dolphin kick w/bleach bottle
1:30 of...
:10 kick FAST w/belt & board
:20 rest - take off belt
2 x BROKEN 100's:
50 kick FAST
:15 rest
2 x 25 kick FAST @ :10 rest
1:00 rest after 2nd Broken 100 in each set; even sets can be with a board
Finish up with...
12 x 100 swim free br 3 - 2 @ 1:25 negative split; 1 @ 1:10
300 easy loosen = 5500 scy. Do an excellent job in school today, eat well and keep a water bottle with you. Have a great day!