Monday Morning, November 16, 2009

DISTANCE - written for scy
Let's be expeditious in the warmup, the kicking set will take just under an hour - and it's important to get it all done.

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
4 x 50 fist free drill @ :10 rest
3 x 100 50 offside breathing free drill, 50 choice kick, @ :10 rest
2 x 200 25 ra backstroke drill, 25 la backstroke drill, 50 swim backstroke, @ :10 rest
1 x 400 swim 50 negative split backstroke, 25 choice backstroke drill, 25 breast kick on back
15 x 50 as follows:
2- swim/kick by 25's @ :50
1- swim back/free by 25's @ :40
1:00 rest - get HR immediately & OML
9 sets of:
2 x 50 kick choice negative split @ :50
:30 FAST vertical kick w/bleach bottle
2 x 25 kick FAST @ :40 (2nd set @ :35; 3rd set @ :30)
1 x 100 swim negative split free br 3 - no slower than 1:10 - @ 2:00
No rest between sets.
200 easy loosen after 9th set = 5700 scy.
Do an excellent job in school today, enjoy your morning off tomorrow - then 3 straight on Wed-Thu-Fri. Have a great day!