Friday Morning, October 9, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is kick choice/drill/swim/fly kick on side by 25's
1:00 rest
3 sets of:
2 x 25 @ :40 fly pull w/free kick (choice fly drill @ 3rd set)
2 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 swim negative split breaststroke
200 swim - 50 neg split backstroke, 50 neg split breaststroke, 100 negative split free br 3/5 by 50's
:20 rest between sets.
After 3rd set...
6 x 75 swim free br 3 @ 1:00 - smooth & strong on 1st 50, then build kick to FAST on last 25
1:00 rest
With fins:
12 x 150 swim desc 1-3's to all out smoking FAST @ 2:40
After #12, take off fins & continue right into...
3 sets of (4 sets if we can):
3 x 100 swim @ 1:30 - 3rd 25 is breast or fly
3 x 50 swim/kick by 25's @ :45
No rest between sets.
200 easy = 6350 scy. Do an excellent job in class today, get excited for the meet. I'll get you for lunch at noon tomorrow. Have a great day!