Tuesday Morning, December 22, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
12 x 75 in sets of 4 as follows:
1-2: 50 fist free br 3, 25 fly kick on side @ 1:20
3-4: 50 swim neg split free, 25 choice kick @ 1:10
1:00 rest
9 x 600 swim free @ 7:30 desc 1-3's to what you can, #3 in each should be juicy!
200 easy drill = 7700 scy
Eat well today, be careful getting around in the snow. Tomorrow will be mostly drilling and a quick speed set with the fins. Have a great day!