Thursday Morning, January 7, 2010

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
1:00 rest
4 x 100 @ 1:40 - 50 ra2 la2 free drill, 50 choice free drill
4 x 75 @ 1:20 - 50 swim moderate neg split , 25 fly pull w/free kick
1 x 600 pull free br 3/5/7/9 by 50's - desc the 200's 1-3 to what you can
:20 rest
4 x 25 @ :35 - 1/2 swim FAST 1/2 drill - all fly
1:00 rest - check HR
4 sets of:
2 x 100 swim free br 3 @ 1:15
1 x 100 @ 1:30 - 25 swim FAST fly, 75 drill
2 x 100 @ 1:15 - as above
1 x 100 @ 1:30 - 50 swim FAST fly, 50 drill
2 x 100 @ 1:15
1 x 100 @ 1:30 - 75 swim FAST fly, 25 drill
No rest between sets. Add times from fly swim for 150 total in each round, get avg; then...
After 4th set,
200 choice drill
3 x 150 swim fly @ 3:00 desc 1-3 to an all out crank
200 easy = 7050 scy.
Eat real well today & be sure to drink plenty of water. Be careful getting around in the snow. Have a great day!