Wednesday Morning, November 11, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 sets of:
1 x 250 - odd 50's are catch-up free drill, evens are breast pull w/free kick
:15 rest
1 x 150 - 75 drill/swim/drill backstroke, 75 drill/swim/drill breaststroke
:15 rest
3 x 50 swim back/breast by 25's @ :55 (@ :50 in 2nd set)
No rest between sets.
After 2nd set, get HR immediately & OML
7 x 100 swim free br 3/5 by 50's @ 1:25
1:00 rest
2 sets of:
6 x 75 @ 1:10 - odds are 50 swim 25 kick; evens are kick/swim/kick by 25's
50 easy
3 x 50 kick FAST @ 1:00** (how fast an average can you hold?)
50 easy
1:00 rest between sets
**@ :55 in 2nd set
400 pull free br 3/5/7/9 by 50's after 2nd set
200 easy drill = 5000 scy. Eat well today, stay hydrated, get excited for the meet in Waukesha. Have a great day!