Tuesday Morning, December 29, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
1:00 rest
14 x 50 @ :55
odds- choice freestyle drill
evens- 2 breast/2 fly drill
6 x 100 swim free br 3 @ 1:25 - moderate neg split, good kick off turns
With fins:
16 x 75 @ 1:15 as follows:
2- 50 breast pull w/free kick, 25 kick on back w/arms toward ceiling
2- 50 swim backstroke, 25 LUNGBUSTER
Take fins off after #16
6 x 100 swim free br 3 @ 1:25 - except 3rd 25 is swim breaststroke
14 x 50 @ 1:00 - 25 1/2 spin drill 1/2 swim backstroke, 25 breast pull w/free kick
6 x 100 @ 1:25 - 50 swim backstroke, 25 swim breaststroke, 25 swim free
7 x 100 pull free w/snorkel @ 1:25
1 x 700 swim backstroke - good turns & breakouts throughout
200 drill = 7200 scy
Eat well today, enjoy some time off from your RCTC classes and rest up for tomorrow. Have a great day!