Tuesday, December 1, 2009

DISTANCE - written for scy
Big day today!

800 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
1:00 rest
2 x 300 @ :15 rest as follows:
50 fist free, 50 drill/swim by 25's choice NO FREE
8 x 75 @ 1:15
2- 50 ra2 la2 free drill, 25 breast pull w/free kick
2- 50 choice back drill, 25 fly kick on side
12 x 50 as follows:
2- swim/kick by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - get HR immediately & OML
2 x 200 @ 3:00 - 100 swim choice, 100 kick
4 x 75 swim free br 3/5/3 by 25's @ :55
1 x 300 swim IM - get time (75 of each stroke or 50 of fly/back/breast - 2x) - get time
:30 rest
2 x 200 @ 3:00 - 100 swim choice, 100 kick
6 x 100 swim free br 3 @ 1:15
1 x 300 swim IM - as above, faster than #1
:30 rest
2 x 200 @ 3:00 - 100 swim choice, 100 kick
9 x 100 swim free br 3 - 2 negative split @ 1:25, 1 swim @ 1:10 - strong here, but not all out
1 x 300 swim IM - as above, fastest of the day
200 easy loosen = 7100 scy.
Eat real big today, stay hydrated as well. Tomorrow will be plenty of drilling & some pulling, probably a fin set at the end. Have a great day!