Friday Morning, November 20, 2009

DISTANCE - written for scy
Great job so far this week; this workout will take a while, so be expeditious in the warmup.

800 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- fist free drill
2- 2 fly/2 breast drill
9 x 100 @ 1:40 as follows:
2- 50 catch-up free drill, 50 choice drill NO FREE
1- 50 swim neg split free, 50 drill/swim backstroke by 25's
8 x 150 @ 2:00 swim neg split free, except evens are 50 free br 3, 50 free br 5, 50 swim back
1:00 rest - get HR immediately & OML
18 x 100 as follows, all @ 1:30
1- swim, except 3rd 25 is kick
2- kick, except 3rd 25 is swim
3- all kick FAST
Can you go the 3rd & 6th sets of 3 @ 1:25??
After last 100, finish up with..
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- swim all FAST
200 easy drill after last 25 = 6200 scy.
Eat well and stay hydrated this weekend. Enjoy some time off and rest up for next week. Sunday at 2 p.m. right here. Thanksgiving Day at the RAC, 7-9 a.m. Have a great day!