Monday Morning, November 2, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/kick
1:00 rest
2 x 400 @ :15 rest as follows:
odd 50's - offside breathing freestyle drill
even 50's choice fly drill
8 x 50 @ :10 rest swim/kick by 25's
2- free, 2 NO FREE
12 x 25 @ :35 - all fly. with aggressive, explosive breakouts
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
1:00 rest - get HR immediately & OML
6 sets of:
4 x 50 swim fly at 200 Goal Pace or faster (28.5) @ 1:10 - same great breakouts as on the 25's
1 x 100 swim backstroke - moderate negative split - @ 1:30
1 x 100 drill/fly kick on side by 25's
1:00 rest between sets.
After 6th set...
1 x 900 pull free br 3/5/7 by 50's
200 easy loosen = 6200 scy
Eat well today, stay hydrated, do a good job with your classes. Have a great day!