Friday Morning, December 18, 2009

DISTANCE - written for scy
Big day today, you'll have to hustle in the warmup!

800 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
1:00 rest
4 x 125 @ 2:15 - 50 fist free drill, feel water on forearms, 75 drill/kick/drill by 25's NO FREE
3 sets of:
4 x 75 @ 1:10
2- swim/kick/swim free by 25's
2- swim NO FREE/free/NO FREE by 25's
3 x 100 swim free br 3 @ 1:15 (@ 1:10 in 2nd set, @ 1:05 in 3rd set)
No rest between sets.
1:00 rest after 3rd set, check HR immediately & OML
9 x 50 kick @ :50 - 2 easy 1 FAST for time
1 x 200 swim negative split free - 90% effort on 2nd 100
:30 rest
9 x 50 kick @ 1:00 - 2 easy 1 FAST for time
1 x 200 swim negative split free - 95% effort on 2nd 100
:30 rest
9 x 50 kick @ 1:10 - 2 easy, 1 FAST for time
1 x 200 swim negative split free - 100% effort on 2nd 100
50 easy
1:00 rest
Finish up with...
15 x 100, all @ 1:20
1- pull free br 3/7 by 50's
1- swim backstroke w/great turns & breakouts
1- swim IM
200 easy drill = 7200 scy
Enjoy your day off tomorrow, Sunday at 2 p.m. Have a great day!