Friday Morning, December 4, 2009

DISTANCE - written for scy
Great day yesterday, monster kicking!

800 swim freestyle - count by 100's, don't lose count
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 125 as follows:
2- 50 offside breathing free, 25 breast kick on back, 50 drill NO FREE OR FLY
2- 50 swim free br 3, 75 drill/drill/kick choice by 25's
4 x 50 swim/kick by 25's @ :55
4 x 75 swim free br 3 @ :55
4 x 100 swim/kick by 50's @ 1:30
4 x 125 swim free br 3 @ 1:30
1:00 rest - get HR
8 sets of:
1 x 75 drill/swim/drill by 25's @ 1:30
1 x 75 swim/drill/swim by 25's @ 1:30
1 x 75 all swim - FAST - @ 1:30
1 x 50 easy drill @ 1:00
BROKEN 75 -
odd sets, 50 FFT/:10 rest/25 FFT
even sets, 3 x 25 FFT @ :10 rest
:30 between sets - that's all
200 easy drill/400 pull free br 3/5/3/7 by 50's = 7000 scy.
Eat well today, stretch tonight & get excited for the meet next weekend. Enjoy your day off tomorrow, you did a great job this week. Have a great day!