Tuesday Morning, January 5, 2010

DISTANCE - written for scy
Big set today, don't dillydally in the warmup

800 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 50 fist drill @ :55
4 x 100 @ 1:40 - 50 swim free, 50 2 fly/2 breast drill
4 x 75 swim free/fly/free by 25's @ 1:10
18 x 50 @ :45 as follows:
2- swim negative split free br 3
1- swim fly/free by 25's
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 negative split free br 3 @ 3:40 - descend 2nd 150 to what you can
No rest between sets.
800 pull free after 2nd set br 3/5/7/9 by 50's - or w/snorkel
7400 scy
Eat well today, drink plenty of water and stay on top of your HW. Have a great day!