Monday Morning, December 21, 2009

DISTANCE - written for scy
Big day today, be expeditious with the warmup

800 swim freestyle
400 reverse IM - each 100 is 50 drill choice reverse IM order, 50 breast pull w/free kick
1:00 rest
With fins, 2 sets of:
4 x 50 @ :55 - 25 fly kick on side, 25 choice fly drill
3 x 100 @ 1:40 - 50 kick on back w/arms toward ceiling, 50 breast pull w/free kick
No rest between sets. After 2nd set, check HR
18 x 100 as follows:
odds- swim free br 3 @ 1:10
evens- swim free br 3, except 3rd 25 is swim breaststroke @ 1:20
1:00 rest - get HR
8 sets of:
3 x 75 kick desc 1-3 to all out FAST @ 1:30
BROKEN 75:
odd sets - 50 kick FAST @ :10 rest, then 25 kick FAST
even sets - 3 x 25 kick FAST @ :10 rest
100 drill @ 2:00 after odd sets;
100 swim @ 2:00 negative split free after even sets
200 easy drill after 8th set = 7400 scy
Eat well today, stretch tonight if you can - big 600's tomorrow. Have a great day!