Tuesday Morning, September 29, 2009

DISTANCE - written for scy
Hope you enjoyed the holiday with your family.

800 swim freestyle
12 x 50 drill/swim by 25's @ :10 rest, 3 of each stroke
200 easy choice skulling
1:00 rest
6 sets of, all @ :10 rest:
2 x 75 kick choice/breast pull with free kick/kick fly on side - by 25's
1 x 100 IM drill (IM swim in even sets, desc 1-3)
Just :10 rest between sets.
After 6th set, get right into...
2 sets of:
3 x 400 swim negative split free br 3 @ 5:40 - no slower than 2:40 on 1st 200, then negative split from there, descend the 2nd 200 1-3 to something juicy
6 x 50 kick @ :10 rest - ez/FAST by 25's in 1st set, all FAST in 2nd set
200 easy loosen after 2nd set = 6300 scy.
Do an excellent job with your HW today and eat well. Tomorrow will be some speedwork & vertical kicking. Have a great day!