Tuesday Morning, September 15, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 50 @ 1:00 catch-up free w/overkick
2 x 50 @ 1:00 - 25 fly kick on side, 25 choice drill NO FREE
1 x 50 @ 1:00 - kick negative split w/board
1 x 600 as follows:
150 kick - each 50 is swim/drill by 25's IM order, NO FREE
150 kick - 50 moderate 25 FAST, then 25 moderate 50 FAST
:30 rest between sets - get HR after 2nd set
6 sets of:
:20 FAST vertical dolphin kick
1 x 75 kick moderate @ 1:15
1 x 25 kick FAST @ :30
1 x 100 swim BIG negative split free br 3 @ 1:30
No rest between sets.
Finish up with...
12 x 50 swim @ :45
2- free br 3
2- IM order by 25's
4800 scy. Do an excellent job with your classes today. Moderate pulling tomorrow. Have a great day!