Wednesday Morning, November 18, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 x 75 @ 1:20 - 50 choice free drill, 25 breast kick on back
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
6 x 100 as follows:
odds- swim/kick free by 50's @ 1:30
evens- swim/kick NO FREE by 50's @ 1:40
1:00 rest - get HR immediately & OML
3 sets of (all 300's @ 5:00):
1 x 300 - 200 IM drill/swim by 25's, 100 kick FAST
1 x 300 - 100 IM drill, 200 kick FAST
1 x 300 kick - all FAST
1 x 300 swim BIG negative split, desc 2nd 150 1-3 to what you can, #3 should be juicy
No rest between sets.
200 easy loosen after 3rd set = 6200 scy
Eat well today, stay hydrated and do an excellent job in school. Have a great day!