Friday Morning, November 6, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :10 rest - 50 swim backstroke, 50 choice fly drill
4 x 75 @ 1:15 - swim fly/drill fly/swim choice by 25's
No rest between sets.
After 2nd set, 1:00 rest - get HR immediately & OML
Finish up with...
4 sets of:
1 x 100 swim free br 3 @ 1:30
4 x 25 kick @ :40 - moderate choice kick, FAST breakouts on odd 25's
No rest between sets.
200 easy loosen after 4th = 4200 scy
Rest up this weekend, get excited for the December meet. Have a great day!