Thursday Morning, November 19, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
12 x 50 as follows:
2- catch-up free drill @ 1:00
2- 25 breast pull w/free kick, 25 choice backstroke drill
6 x 100 @ 1:40 as follows:
odds- 50 swim negative split back, 50 swim negative split breast
evens- 25 fly pull w/free kick, 25 swim fly, 25 fly kick on side, 25 choice drill
1:00 rest - get HR immediately & OML
3 sets of:
2 x 450 swim negative split free br 3 @ 5:40
1 x 300 IM swim, desc 1-3 to what you can (75 of each stroke)
1:00 rest between sets
200 easy drill after 3rd set = 6200 scy
Do an excellent job in school today, eat well & stay hydrated. Have a great day!