Monday Morning, November 9, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 x 175 @ :15 rest - 100 drill/swim breast by 25's, then 75 swim IM - NO FREE
2 x 175 @ :15 rest - 100 drill/swim by 25's backstroke, then 75 swim IM, NO FREE
2 x 175 @ :15 rest - 100 drill/swim by 25's fly, then 75 swim IM - NO FREE
1:00 rest
8 x 50 kick @ :55
2 x 200 swim negative split free br 3 @ 2:45
8 x 50 kick @ :50
2 x 200 swim free negative split br 3 @ 2:45
1:00 rest - get HR immediately & OML
With fins, finish up with...
24 x 25 @ :40 in sets of 4:
1- 1/2 FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all FAST
200 easy drill = 4650
Eat well today, stay hydrated and enjoy your day off tomorrow. See you on Wednesday Morning, have a great day!