Thursday Morning, September 24, 2009

DISTANCE - written for scy

800 swim freestyle
12 x 50 @:10 rest - drill/swim by 25's, 3 of each stroke, reverse IM order
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 ra2 la2 free drill, 25 moderate choice kick
3 x 100 @ :15 rest - 50 2 fly/2 breast drill, 50 fist free
3 sets of:
2 x 50 swim negative split free br 3/5 by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
2 x 75 swim fly, kick choice on back, swim breast - by 25's @ 1:10
1:00 rest after 3rd set.
8 sets of:
:20 FAST vertical dolphin kick - with the bleach bottle on even sets
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
1 x 150 swim free BIG negative split - 1st 75 @ 80%, then bust out the whooping stick on the 2nd 75
1:00 rest between sets
200 easy loosen after 8th set = 5550 scy. Do an excellent job in school today, eat well. Tomorrow will be some longer swims. Sunday will be here at 2:00 p.m. Have a great day!