Sunday, October 4, 2009

DISTANCE - written for scy
I'll swing by the Y at some point while you're in the water.

800 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/breast kick on back by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 - 25 ra2 la2 free drill, 25 breast pull w/free kick
1 x 200 - 50 swim negative split free, 50 2 fly/2 breast drill, 50 neg split breast, 50 kick choice ez/FAST by 25's
:15 rest between sets.
After 3rd set, get right into...
3 sets of:
4 x 75 @ 1:15 (same stroke for all 4 x 75's; switch strokes by set if you'd like - you'll have to hustle on the kick here!)
odds- drill/kick/drill by 25's
evens- kick/swim/kick by 25's
1 x 600 pull free br 3/5/7/9 by 50's, desc the 600's 1-3 to what you can
:30 rest between sets.
200 easy loosen after 3rd set = 5300 scy.
Make sure you eat right after workout; enjoy the Crop Walk - at least it's not raining today. Tomorrow morning we'll pick it up with some bigger kicking, then a big swim set on Tuesday. Have a great day!