Friday Morning, October 23, 2009

DISTANCE - written for scy
Hope you're feeling better today...

800 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
1:00 rest
2 sets of:
1 x 150 - 50 drill NO FREE, 25 breast kick on back
:15 rest
1 x 250 - 75 swim/kick/swim by 25's (same stroke as the 50 drill above), 50 drill choice freestyle
:15 rest
7 x 50 @ :55** swim NO FREE (same stroke as 75 above)/free by 25's
**@ :45 in 2nd set
No rest between sets.
After 2nd set, get HR immediately & OML
8 x 25 @ :35 - swim FAST to 15 meters, then easy drill
12 sets of:
1 x 100 swim free @ 1:10
1 x 50 swim at 200 fly Goal Pace @ 1:00 (28.2 or faster)
1 x 50 swim faster than 200 fly Goal Pace
50 drill
1:00 rest between sets.
200 easy choice after 4th & 8th sets.
After 12th set...
900 pull free br 3/5/7/9 by 75 (middle 300 pull is w/paddles)
7000 scy
Rest up this weekend, let me know what time you need to swim on Sunday - we'll need to have a big workout. Have a great day!