Friday Morning, October 16, 2009

DISTANCE - written for scy
Good job yesterday, 6:16 is juicy - but we need to start right away today!

800 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
1:00 rest
4 x 300 @ :15 rest
odds- 50 fist free, 25 choice kick
evens- 50 swim free, 50 drill/swim breast or fly
4 x 150 @ 2:15 - 50 swim choice negative split, 25 kick - build the kick to FAST by 15 yards
1:00 rest
YOUR CHOICE:
30 x 100 swim free br 3 - 1 @ 1:15, 1 @ 1:05

OR...

4 sets of:
3 x 75 swim free br 3 @ :55
1 x 200 swim free br 3 - except 3rd 50 is kick - @ 2:30
3 x 50 swim free/NO FREE @ :40
1 x 225 swim free br 3 @ 2:30
1:00 rest after 1st & 3rd set - get HR immediately & OML
After 4th set...

With fins, finish up with 8 sets of:
3 x 25 @ :35
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - target your best 50 scy time
200 easy loosen after 8th set = 7200 scy.
Enjoy your day off tomorrow, eat well! Sunday at 2 p.m. here. Have a great day!