Thursday Morning, September 17, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 2 fly/2 breast drill
3 x 50 kick choice negative split @ :55
4 x 50 @ 1:00 - 25 ra2 la2 sw2 fly, 25 breast pull w/free kick
3 x 50 kick choice negative split @ :55
4 x 100 @ 1:40 - fly/free/breast/free by 25's
12 x 50 swim/kick by 25's @ :50, desc 1-3's to something juicy
1:00 rest
3 sets of:
2 x 200 swim negative split free br 3 @ 2:50
3 x 100 kick @ 1:40 - great breakouts throughout, strong 2nd 50's
No rest between sets.
200 easy loosen after 3rd set = 5200 scy. Do an excellent job with your classes today and get excited for tomorrow's workout. Have a great day!