Sunday, November 8, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
3 sets of:
2 x 150 @ :15 rest - 50 catchup free drill, 25 breast pull w/free kick
3 x 50 swim/kick by 25's @ :55 (in 2nd set, NO FREE; in 3rd set choice @ :50)
No rest between sets.
After 3rd set, 1:00 rest - get HR immediately & OML
1 x 1200 as follows:
200 IM - each 50 is drill/swim by 25's, build the swim to a FAST finish
200 kick strong negative split - good dolphin kick off of each turn
1:00 rest - get HR immediately & OML
Finish up with...
12 x 50 pull free @ :50
2- br 3
1- br 5/7 by 25's
200 easy loosen = 4550 scy.
Eat well tonight, stay hydrated and stretch if you can. Have a great day!