Friday Morning, October 30, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
1:00 rest
1 x 300 - 50 choice free drill, 50 breast kick on back
:15 rest
4 x 50 @ 1:00 - ra2 la2 sw2 fly
1 x 300 - 50 swim free br 3, 50 2 fly/2 breast drill
:15 rest
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 fly kick on side
8 x 25 @ :35 - 2 free, 2 fly as follows:
odds- swim 1/2 FAST 1/2 drill;
evens- swim build to FAST
1:00 rest - get HR immediately & OML
3 sets of:
2 x 250 swim free br 3 @ 3:00
1 x 75 swim free br 3 @ 1:10
1 x 100 swim free br 3 @ 1:10
1 x 75 swim free br 3 @ 1:10
1 x 100 swim free br 3 @ 1:10
1 x 100 swim/kick by 50's @ 1:20
1:00 rest after 1st set only - get HR after 3rd set
Finish up with...
8 x 100 swim free br 3 @ 1:25 - except 3rd 25 is swim fly
200 easy loosen = 6250 scy.
Enjoy your day off tomorrow, let me know what you want to do about the Grand Prix. Sunday at 2 p.m. Have a great day!