Monday Morning, November 30, 2009

DISTANCE - written for scy
Great job yesterday - for Tuesday, we'll have to go until 7:30 a.m.

800 swim free
400 reverse IM - each 100 is drill/swim/drill/kick
1:00 rest
8 x 50 drill @ :10 rest - odds are catch-up free, evens are choice free drill
1 x 800 swim freestyle - moderate negative split
:30 rest
6 x 75 @ 1:15 - breast pull w/free kick, swim breaststroke, swim backstroke by 25's
1 x 800 - 150 swim freestyle, 25 swim backstroke, 25 swim breaststroke - strong negative split
:30 rest
12 x 50 @ :50 as follows:
2- swim free br 3/5 by 25's
2- swim free/breast by 25's
1 x 1200 swim freestyle - each 400 is 300 free, 50 back, 50 breast, desc 1-3 to what you can
1:00 rest
With fins:
32 x 25 @ :40 in sets of 8:
1&2: - 1/2 FAST 1/2 drill
3&4: swim build to FAST
5&6: swim all out FAST
7&8: breast pull w/free kick
200 easy loosen after #23 = 6350 scy.
Eat well today, stay hydrated. We'll be done tomorrow by 7:30 a.m. - we need to go 7000 scy. Two weeks until the meet, keep up the good work. Have a great day!