Friday Morning, January 22, 2010

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/kick by 25's
1:00 rest
16 x 75 as follows:
1-4: 50 fist free, 25 breast kick on back @ 1:15
5-8: 50 swim neg split free br 3, 25 breast pull w/free kick @ 1:10
9-12: 50 swim free br 3, 25 swim breast @ 1:10
13-16: swim breast/free/breast by 25's @ 1:10
1:00 rest - check HR
3 sets of:
6 x 100** swim at freestyle pace
400 pull free w/choice equipment (one set w/snorkel) @ 6:00
:30 rest between sets
**- 1st set mile pace @ 1:30; 2nd set 1000 pace @ 1:40; 3rd set 500 pace @ 1:50
Finish up with...
2 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
1:00 rest between sets.
200 easy drill after 2nd set = 7200 scy. Enjoy your day off tomorrow, see you Sunday at 11:00 a.m. Have a great day!