Tuesday, January 19, 2010

DISTANCE - written for scy
Great job this weekend, congratulations on your best times!

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45 - 50 ra2 la2 free drill, 50 drill choice NO FREE
12 x 50 swim as follows:
2- swim free/NO FREE by 25's
2- swim neg split free
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest - check HR
3 sets of:
6 x 100 swim at pace
400 pull free br 3/5/7/9 by 50's - one set w/snorkel
1st set mile pace @ 1:30
2nd set 1000 pace @ 1:40
3rd set 500 pace @ 1:50
Finish up with...
16 x 100 as follows:
1-3 kick negative split @ 1:40 & desc 1-3
#4- drill/swim breaststroke by 25's
200 easy loosen = 7200 scy. Eat well today, get excited for the meet in Milwaukee. Have a great day!