Tuesday Morning, October 20, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
4 x 200 @ :15 rest - 50 offside breathing free drill, 50 drill/kick NO FREE
6 x 125 as follows:
odds- swim free br 3 @ 1:45
evens- 75 swim/kick/swim by 25's free, then 50 swim/kick NO FREE @ 2:00
1:00 rest
6 sets of:
4 x 50 swim/kick by 25's @ :45
1 x 50 swim free br 3 @ :35
4 x 25 kick FAST @ :35 - get times, add up for 100 yard total
No rest between sets.
After 6th set...
300 easy choice
1:00 rest
6 x 100 kick FAST @ 2:30 - how close can you come to your times from the 4 x 25's add up?
Finish up with...
1 x 1200 pull br 3/5/7/9 by 100's
50 easy = 7000 scy.
Do an excellent job in school today, get excited for the Grand Prix. Have a great day!