Thursday, December 24, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
1:00 rest
3 sets of:
4 x 50 drill choice @ :55 - same stroke for all 4
4 x 25 @ :30 swim dist per stroke - same stroke as drilling above, desc stroke count 1-4 if you can
6 x 50 kick @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
1 x 300 pull free br 3/5/3/7/3/9 by 50's
:30 rest between sets.
1:00 rest after 3rd set - check HR
6** sets of:
6 x 75 swim @ 1:30 desc 1-3/4-6 to FAST
50 drill @ 1:00 immediately after #6
BROKEN 100:
50 FAST @ :10 rest, then 2 x 25 FAST @ :10 rest
**odd sets, the 75's are IM, and the BROKEN 100 is IM order (fly in 1st set; back in 3rd set; breast in 5th set);
even sets- the 75's are IM order (fly in 2nd set; back in 4th set; breast in 6th set) and the BROKEN 100 is IM
200 easy drill after 6th set = 7700 scy
Enjoy your day off tomorrow. Saturday Morning here at 8:00 a.m. Excellent job with the workouts this week - keep up the good work and stay focused on the Foxjet meet (and a High Point award other than 3rd). Have a great day!