Thursday Morning, December 10, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
1 x 600 pull free br 3/5/7/9 by 50's (in 2nd set, go swim free or back)
:30 rest between sets; check HR after 2nd set, then finish up with...
12 x 50 swim @ 1:10, desc 1-3's to something all out smoking FAST
200 easy loosen = 4400 scy.
Rest up today, get excited for the meet - make sure you drink plenty of water between now and tomorrow afternoon. Have a safe ride out there, see you at the pool!