Thursday Morning, October 29, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is 50 drill/swim by 25's, then 50 choice kick
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 fly kick on side
4 x 50 @ 1:00 drill/kick by 25's - choice stroke, all 4 same stroke
1 x 200 swim/kick by 25's - same stroke you drilled on the 50's above
4 x 125 swim free br 3 @ 1:45
1:00 rest - get HR immediately & OML
12 x 150 as follows, all @ 2:20
1- 50 kick, 100 swim free
2- 100 kick, 50 swim free
3- all kick
After #12...
200 easy - 25 swim, 25 drill
1:00 rest
12 x 50 @ 1:00 - odds are kick FAST, evens are swim choice
200 easy choice drill = 5200 scy.
Eat well today, stay hydrated and get excited for the Grand Prix meet. Have a great day!