Thursday Morning, October 8, 2009

DISTANCE - written for scy
Big day today, we'll have to keep it moving to finish

800 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/drill/swim by 25's
1:00 rest
8 x 75 @ :10 rest
25 drill, 25 swim - same stroke as 25 drill, the 25 choice kick
12 x 50 as follows:
2- swim free/NO FREE by 25's @ :45
1- swim free br 3 @ :35
1:00 rest
6 x 250 swim free br 3 @ 3:10 - solid 6 beat kick on last 100
1:00 rest
3 sets of:
3 x 75 kick @ 1:10
1 x 75 kick FAST @ 1:40
2 x 75 kick @ 1:10
2 x 75 kick FAST @ 1:40
1 x 75 kick @ 1:10
3 x 75 kick FAST @ 1:40
1 x 200 IM swim - 2 x 100 IM's, desc 1-2 in each set
:30 rest between sets.
7200 scy. Do an excellent job in school today, eat well & get excited for the meet (I have a timeline for you). Have a great day!