Monday Morning, December 28, 2009

DISTANCE - written for scy
Great job yesterday!

800 swim freestyle
400 reverse IM - each 100 is 50 breast pull w/free kick, 50 drill IM order
1:00 rest
16 x 75 as follows:
1-4: 50 fist free, 25 fly kick on side @ 1:15
5-8: swim free/NO FREE/free by 25's @ 1:00
9-12: 50 choice backstroke drill, 25 breast pull w/free kick @ 1:15
13-16: swim free/kick/swim free by 25's @ 1:00
4 x 300 @ 3:40 swim free w/moderate negative split br 3, desc 1-4 if you can
1:00 rest - get HR
30 x 100 as follows:
1&2: kick negative split @ 1:40
3- swim/kick by 50's @ 1:20
400 pull free br 3/5/7/9 by 50's = 7000 scy
Eat well today, get a nap if you can. Tomorrow will be some back/breast; big free set later this week. Have a great day!