Tuesday Morning, October 13, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 sets of:
2 x 25 choice drill @ :35 - both should be the same stroke
1 x 100 @ 1:45 drill/swim by 25's - build the swim to strong, same stroke as 25's drill
2 x 50 swim free/NO FREE by 25's @ :45
2 x 50 swim/kick by 25's @ :45
No rest between sets.
After 4th set, get HR immediately & OML
6 sets of:
BROKEN 100 w/board:
50 kick FAST
:15 rest
2 x 25 kick FAST @ :10 rest
50 easy
BROKEN 100 w/board:
4 x 25 kick FAST @ :10 rest
50 easy
1 x 100 kick FAST on back - can you equal or better your time from the BROKEN 100's?
100 easy drill
1:00 rest between sets.
400 easy loosen = 6000 scy. Do an excellent job in school today, eat well. I hope the PSAT goes well for you, I'll send all my positive kharma your way tomorrow morning. Have a great day!