Friday Morning, October 2, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
8 x 100 @ :15 rest
2- 50 fist free br 3, 50 choice kick on back
2- 50 offside breathing free drill, 50 choice drill NO FREE
1:00 rest
12 x 100 swim free br 3
2- neg split @ 1:25
1- make interval @ 1:10
After #12, get HR immediately & OML
4 sets of:
1 x 300 swim negative split free br 3 @ 3:45
3 x 100 swim/kick by 50's desc 1-3 to all out blistering FAST @ 1:45
No rest between sets.
After 4th set, get HR immediately & OML; then...
Warmdown 8 x 50 drill/swim dps @ :10 rest = 6000 scy.
Great job this week! Enjoy your day off tomorrow and get excited for the meet. Sunday at 2 p.m. right here. Have a great day!