Sunday, December 6, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
1:00 rest
9 x 200 as follows, all @ :15 rest
1- 50 offside breathing drill, 50 drill/swim by 25's NO FREE
2- drill/swim by 50's breaststroke
3- all kick, desc 50's 1-3 (slightly), then 4th 50 is easy kick
3 sets of:
3 x 100 swim free br 3 @ 1:25
2 x 50 swim free/NO FREE by 25's @ :45
1 x 400 free pull - br 3/5* by 50's in 1st set,
*br 3/7 by 50's in 2nd set
*br 3/9 by 50's in 3rd set
:20 rest after each round - no more than :20
With fins, 6 sets of:
1 x 50 swim build to FAST/fly kick on side by 25's @ :50
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 - swim FAST
1 x 50 @ 1:00 - 25 LUNGBUSTER, 25 swim FAST - how fast can you go here?
200 easy drill after last set = 6500 scy.
Rest up today, get excited for the meet. See you tomorrow morning - big kicking, then something FAST on Tuesday. Have a great day!