Thursday Morning, October 15, 2009

DISTANCE - written for scy
Big day today, time for some longer swimming...

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
18 x 50 in 3 sets of 6:
2- swim free/NO FREE by 25's @ :50
1- swim free br 3 @ :35
2- swim/kick by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - get HR immediately & OML
All @ 1:00 rest...
1 x 600 swim free br 3 - get time (no slower than 7:30), figure avg pace per 100
1 x 900 swim free br 3 - slightly faster pace per 100
1 x 1200 swim - 400 IM, 400 pull br 3/5/7/3 by 50's, 400 IM - 2nd IM faster than 1st
1 x 900 swim free br 3 - faster than 1st 900
1 x 600 swim free br 3 - should be an all out crank!
Get HR immediately & OML
400 swim/kick backstroke (by 50's)
300 easy loosen = 7000 scy.
Glad to hear your PSAT went well, I'll look forward to hearing the results. Tomorrow will be some kicking, and a fly speed set. Have a great day!