Thursday Morning, January 14, 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 75 @ 1:20 - 50 offside breathing free, 25 breast kick on back
2 x 200 @ 3:20 - 50 swim backstroke, 50 choice drill breaststroke
7 x 100 @ 1:40 - 50 swim free br 3, 50 drill/swim choice by 25's
12 x 50 swim @ :55 as follows..
2- free br 3
2- free/NO FREE by 25's
1:00 rest - check HR
With fins...
24 x 25 @ :40 in sets of 4 (the usual)
Finish up with...
1 x 400 pull free w/choice equipment
100 easy drill
4300 scy
Rest up today, get excited for the meet!