Monday Morning, October 19, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
6 x 25 @ :35 - breast pull w/free kick
1 x 200 @ 3:15 - 100 IM drill, 100 IM swim, desc the 100 IM swim 1-3
No rest between sets, get HR after 3rd set
3 sets of:
6 x 50 swim back/breast by 25's @ :50
1 x 400 swim free moderate negative split @ 5:00
6 x 50 swim back/breast by 25's @ :45
1 x 400 swim free - bigger negative split @ 5:00
No rest between sets - let's see how well you hold up in the 3rd set
Finish up with...
6 x 50 swim choice @ :55
1 x 250 easy drill
7000 scy. Do an excellent job in school today, eat well & drink lots of water. Have a great day!