Wednesday Morning, December 30, 2009

DISTANCE - written for scy
Great job this week, keep up the good work....

800 swim freestyle
400 reverse IM - four reverse 100 IM's, odds are drill, evens are swim
1:00 rest
4 x 50 choice free drill @ 1:00
4 x 75 @ 1:20 - 50 drill/swim free, 25 breast kick on back
4 x 50 swim negative split free br 3 @ :45
4 x 25 @ :35 - 1/2 swim FAST choice, 1/2 drill
1:00 rest - check HR
3 x 1000 swim free br 3 @ 1:00 rest desc 1-3 to what you can (Scott's top three guys went 10:19, 10:23 & 10:24 - but none of them have gone 6:08.0!!)
2 x 250 swim free @ 3:30 at 85% of 1000 pace (about 2:30ish)
3 x 100 swim free br 3 @ 1:30 at :02 better than 1000 pace (56.4)
1 x 200 swim at 1000 pace - 1:56 high)
1:00 rest - get HR immediately & OML
Finish up with...
5 x 200 @ 3:00 as follows:
1- pull free br 3/5/7/9 by 50's
2- drill/swim by 50's NO FREE
3- kick
4- swim backstroke
5- all choice drill
7000 scy.
Eat well today, rest up for tomorrow's swim/kicks, then Friday OFF. Saturday Morning will be at 8 a.m., then Sunday at 2 p.m. Keep up the good work & have a great day!