Thursday Morning, December 17, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill IM order, then last 25 is breast pull w/free kick
1:00 rest
9 x 100 as follows, all @ 1:45
1- 50 fist free drill, 50 breast kick on back
2- 50 choice drill, 50 fly kick on side
3- IM drill
3 x 300 pull free @ 4:30 - #1 is br 3/5 by 50's; #2 is br 3/7 by 50's; #3 is br 3/9 by 50's
24 x 50 @ :45 in sets of 4 (6 times through):
2- swim negative split free br 3
2- swim IM order by 25's
1:00 rest - get HR immediately & OML
With fins:
12 x 75 @ 1:30 as follows:
50- breast pull w/free kick, desc 1-3 to FAST
:10 rest
25 LUNGBUSTER
1:00 rest after #12
Finish up with...
4 sets of:
2 x 150 swim negative split free br 3 @ 1:50
3 x 50 swim back/breast by 25's @ :50 in odd sets, @ :45 in even sets
No rest between sets.
200 easy drill after 4th set = 7200 scy.
Do an excellent job in school today, eat well and stay well hydrated. Have a great day!