Thursday Morning, November 12, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - 4 x 100's IM, odds are drill, evens are swim
1:00 rest
4 x 100 @ :10 rest - 50 fist free, 50 2 kicks 1 pull breaststroke
4 x 75 @ :10 rest - 25 right arm backstroke, 25 left arm backstroke, 25 fly kick on side
3 x 150 @ :10 rest - 50 back, 50 breast, 50 free - each 50 is drill/swim by 25's - build the 25 swim to FAST
4 x 125 swim free br 3 @ 1:45
1:00 rest - get HR immediately & OML
4 sets of:
4 x 25 as follows, all @ 1:15
:30 kick FAST on back at wall
1 x 25 swim FAST breaststroke
After 4th 25...
4 x 50 swim back/breast @ :50 (even sets @ :45)
No rest between sets.
Finish up with...
1 x 800 pull free br 3/5/7/9 by 50's, desc the 200's 1-4 to what you can
200 easy loosen = 5050 scy.
Enjoy the next couple of days off - we'll miss you at the meet. I'll have something posted for you by Sunday Morning, then I'll meet you here on Monday Morning. Have a great day!