Monday Morning, January 4, 2010

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 fist free drill @ :55 - feel water on forearms
6 x 100 @ 1:40 - 50 swim free, 50 choice fly drill - breathe forward, not up
4 x 75 swim free/fly/free by 25's @ 1:10
15 x 50 @ :45 as follows:
2- swim negative split free br 3
1- swim fly/free by 25's - concentrate on breathing forward, not up
1:00 rest - check HR immediately & OML
2 sets of:
4 x 100 swim free/NO FREE by 50's @ 1:30
4 x 125 swim free br 3 @ 1:30
3 x 300 swim free br 3 @ 2:40 - neg split each 300, descend the 2nd 150 1-3 to what you can
No rest between sets. Check HR after 2nd set.
Finish up with...
8 x 100 kick @ 1:40 - good breakouts throughout
200 easy loosen = 7650 scy
Eat well today, stay hydrated. Have a great day!