Sunday, November 15, 2009

DISTANCE - written for scy
The meet's going well, but it would be better if you were swimming!

800 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
1 x 300 - 50 6 kicks 1 pull backstroke drill - keep head back, rotate evenly side to side, then 50 2 fly/2 breast drill
:15 rest
12 x 25 @ :40 as follows:
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST
3- LUNGBUSTER
1:00 rest
6 x 50 @ :10 rest drill freestyle (odds are ra2 la2, evens are choice different drill)
7 x 100 swim negative split free br 3 @ 1:25 - good dolphin kick & breakout off of each turn
6 x 50 @ 1:00 drill NO FREE (if breast, go breast pull w/free kick)
7 x 100 swim @ 1:35 - 50 neg split free, 50 neg split of same stroke you drilled on previous 50's
6 x 150 @ :15 rest as follows:
odds- pull free br 3/5/7 by 50's
evens- swim negative split backstroke - keep head back, good dolphin kick off of the turns
200 easy loosen = 5200 scy
Tomorrow morning we'll do some BIG kicking, then Tues a.m. off; Wed-Thu-Fri will be some bigger aerobic workin the 6000 range. Rest up today, enjoy the rest of the weekend!