Friday Morning, January 8, 2010

DISTANCE - written for scy
Great job yesterday!

800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
6 x 200 @ :10 rest as follows:
odds- 50 offside breathing drill, 50 choice easy kick
evens- drill/kick/drill/swim by 50's NO FREE
3 x 800 @ :20 rest as follows:
1- 50 drill backstroke, then 150 swim backstroke desc the 3 x 50's to moderate
2- pull free br 3/5 by 50's for a 200, then 3/7 by 50's for a 200, then 3/9 by 50's for 400
3- kick choice neg split each 200, some 200's can be with a board
1:00 rest - check HR
4 sets of:
8 x 50 @ :50 - odds swim choice, evens swim/kick by 25's (2nd set @ :45; 4th set @ :40)
BROKEN 100: 50 kick FAST @ :10 rest, then 2 x 25 kick FAST @ :10 rest
:30 rest between sets
After 4th set...
1 x 100 easy choice
1 x 100 kick all out FAST for time
200 drill
7200 scy.
Enjoy the day off tomorrow - rest up, eat well & get excited for the meet. Have a great day!