Friday Morning, November 27, 2009
Great job yesterday - 1:03.6, what a crank!

DISTANCE - written for scy
The kick set will take a while...

800 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
1:00 rest
9 x 100 as follows:
2- 50 catch-up free, 50 drill choice NO FREE @ 1:40
1- swim/kick by 50's - same stroke you drill on 2nd 50 of 100's above - @ 1:40
18 x 50 as follows:
1- swim negative split free br 3 @ :45
1- swim free/NO FREE by 25's @ :45
1- swim/kick choice by 25's @ :45
1:00 rest - get HR immediately & OML
15 x 150 as follows:
1&2 as follows:
25 - LUNGBUSTER @ :40
50- swim/kick by 25's @ :50
75 kick all out smoking FAST
#3- 50 kick FAST @ 1:00/2 x 25 kick FAST @ :40/50 kick FAST @ 1:00 - all should be juicy
After #15...
800 pull free br 3/5/7/9 by 50's
200 easy drill = 6250 scy.
Enjoy the day off tomorrow. Rest up this weekend, eat well. Sunday right here at 2 p.m. Have a great day!