Tuesday Morning, November 3, 2009

DISTANCE - written for scy
Great job yesterday, keep up the good work - only ten days until the meet!

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
16 x 50, all @ :10 rest
1-4: catchup free drill
5-8: 6 kicks 1 pull backstroke
9-12: breast pull w/free kick
13-16: 2 fly/2 breast
7 x 100 as follows:
odds- swim neg split free br 3 @ 1:25
evens- swim IM @ 1:35
1:00 rest - get HR immediately & OML
3 sets of:
2 x 450 swim negative split free br 3 @ 5:40
1 x 300 swim IM, desc 1-3 to what you can
1:00 rest between sets.
After 3rd set...
1 x 700 - 200 pull free br 3/5/7/9 by 50's, then 150 drill - 2x
7000 scy
Do an excellent job with your classes today, eat well & stay hydrated. Have a great day!