Monday Morning, December 7, 2009

DISTANCE - written for scy
Be deliberate in the warmup, the kick set will take some time

800 swim freestyle
400 reverse IM - each 100 is 50 drill/25 swim/25 kick fly on side
1:00 rest
7 x 100 as follows:
odds- 50 ra2 la2 free drill, 50 swim free @ 1:40
evens- 50 2 fly/2 breast drill, 50 swim fly/choice by 25's @ 1:40
4 x 125 @ 2:15 - 50 drill/swim free, 25 breast kick on back, 50 drill/swim NO FREE
1:00 rest - check HR
4 sets of:
75 swim IM @ 1:15
50 kick FAST @ :50
25 LUNGBUSTER @ :30
25 kick FAST @ :30
2 x 50 swim/kick free @ :50
4 x 50 kick @ :40** get time, figure average - should be FAST in each set
1:00 rest between sets
** @ :50 in 2nd set; @ 1:00 in 3rd set; @ 1:10 in 4th set
After 4th set...
6 x 50 easy choice @ :55
1 x 100 kick all FAST for time
1:00 rest
Finish up with...
6 x 250 swim free br 3 @ 3:10
200 easy loosen = 6400 scy.
Stretch tonight, eat well & get excited ofr the meet. Have a great day!