Tuesday Morning, October 6, 2009

DISTANCE - written for scy
We'll have to hustle today...

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
2 x 50 choice freestyle drill @ 1:00
1 x 100 -25 breast pull w/free kick, 25 6 kicks 1 pull backstroke
2 x 50 swim breast/back by 25's @ :55 (2nd set @ :50; 3rd set @ :45 if you can)
No rest between sets. After 3rd set...
3 x 300 @ :20 rest - 1 pull free br 3/5/7 by 50's, 1 swim backstroke w/great breakouts, 1 choice - can be some kick or IM if you'd like
1:00 rest
15 x 200 in sets of 3, as follows:
1- 100 drill, 100 kick negative split
:15 rest
2- swim free br 3, except 3rd 50 is kick choice - @ 2:30
3- swim BIG negative split free br 3
:30 rest between sets.
300 easy loosen after 15th 200 = 6300 scy. Do an excellent job in school today and eat well. Have a great day!