Monday morning, October 5, 2009

DISTANCE - written for scy
Big day today, don't dillydally in the warmup.

800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 sets of:
1 x 150 - 50 ra2 la2 free drill, 25 fly kick on side
:15 rest
3 x 50 swim/kick by 25's @ :50 (2nd & 3rd sets @ :45, 3rd set is IM order by 50's; 4th set free @ :40)
1 x 100 kick negative split
:30 rest between sets.
1:00 rest after 4th set - get HR immediately & OML
6 sets of:
4 x 50 kick @ :50 - #4 is FAST
1 x 300 @ 4:00 swim descend the 3 x 100 to all out FAST
BROKEN 150 kick:
75 kick FAST IM
:20 rest
50 kick FAST free
:10 rest
25 kick FAST choice
1:00 rest between sets, 100 easy after 3rd set.
200 easy loosen after 6th set = 7000 scy. Do an excellent job with school today, eat well, drink plenty of water. Have a great day!