Thursday, December 3, 2009

DISTANCE - written for scy
Big day today, we'll have to hustle to get it all in

800 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
1:00 rest
3 sets of:
4 x 75 drill/swim/drill by 25's @ 1:20
1 x 200 choice negative split - can be swim, kick or pull
:20 rest between sets
1:00 rest after 3rd set, get HR
4 x 100 swim free @ 1:20 (3rd 25 is NO FREE or kick)
1 x 400 swim negative split (1st 200 @ 2:30, neg split from there)
:30 rest
4 x 100 swim free @ 1:15
1 x 400 swim bigger negative split (1st 200 @ 2:30, neg split from there)
:30 rest
4 x 100 swim free @ 1:10
1 x 400 swim biggest neg split of the day (same 2:30 for the 1st 200)
1:00 rest
With belt & bleach bottle, at least 4 sets of (6 if we have the time):
For 2 minutes...
:20 FAST vertical dolphin kick w/bleach bottle
:20 FAST kick w/belt & board
:20 rest
Then take off belt...
2 x 100 kick FAST @ 2:00
No rest between sets
600 pull br 3/5/7/9 by 50's after last set
200 easy choice = 7100 scy
Eat well today and stretch tonight. Some fast fly tomorrow. Have a great day!