Wednesday Morning, September 30, 2009

DISTANCE - written for scy
Great job yesterday, keep up the good work!

800 swim freestyle
12 x 50 drill/swim by 25's @ :10 rest - reverse IM order, 3 x 50 of each stroke
200 easy choice skulling
1:00 rest
3 sets of:
1 x 50 catch-up free @ 1:00
2 x 50 @ 1:00 - 25 fly kick on side, 25 ra2 la2 free drill
2 x 50 @ 1:00 drill/kick by 25's NO FREE
3 x 50 swim/kick by 25's @ :50 - NO FREE in 1st set; 2nd set @ :45; 3rd set @ :40
1:00 rest after 3rd set
Until Erin is ready for the fin set...
:20 FAST vertical dolphin kick
1 x 25 - 1/2 FAST 1/2 drill @ :40
1 x 25 - swim build to all out FAST finish
With fins:
24 x 50 @ 1:00
1-3 swim desc to all out smoking FAST
#4- 25 LUNGBUSTER, 25 swim FAST - can you come close to 3rd 50 time on #4?
1:00 rest after #24; then finish up with...
Until 7:15:
4 x 75 pull free br 3/5/7 by 25's @ 1:10
4 x 75 swim backstroke @ 1:10
Repeat until 7:15 a.m.
200 easy loosen = approximately 6000 scy. Do an excellent job with your HW tonight & eat well. Have a great day!