Monday Morning, November 23, 2009

DISTANCE - written for scy
Great job yesterday! All one set today, more moderate than yesterday...

800 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 x 75 @ 1:20
odds- 50 fist free drill, 25 fly kick on side
evens - 50 swim free br 3, 25 breast pull w/free kick
3 x 50 swim breast/free by 25's @ :45
3 x 50 swim breast/free by 25's @ :55 - desc 1-3 to what you can
1 x 400 pull free br 3/5 by 50's @ 5:30
4 x 100 @ 1:40 - 50 choice drill, 50 2 fly/2 breast drill
6 x 50 swim/kick by 25's @ :50 - odds all free, evens choice NO FREE
1 x 600 pull free br 3/7 by 50's @ 8:15
4 x 150 @ 2:30 - 75 swim IM, 75 kick - desc the 3 x 25 kick to something FAST
6 x 75 swim 50 back, 25 breast @ 1:10
15 x 100 swim free as follows:
2- swim negative split @ 1:25
1- swim @ 1:15
200 easy drill = 6700 scy
Make sure you eat well today and drink plenty of water. Tomorrow will be big kicking - eat your Wheaties! Have a great day!