Friday, September 11, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick breast on back/kick choice/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 fist free, 50 breast pull w/free kick
3 x 100 @ :10 rest - 50 swim negative split free, 50 right arm 2 strokes, left arm 2 strokes, 2 strokes whole stroke fly
3 x 100 @ 1:45 - 50 swim free, 25 kick choice, 25 swim fly build to FAST finish
1:00 rest
12 x 75 @ 1:10
2- swim free - middle 25 is with a BIG 6 beat kick
2- swim negative split free, 25 kick choice
1:00 rest
12 x 75 @ 1:10
2- swim 50 free negative split, 25 kick choice
2- swim free/NO FREE/kick choice by 25's
1:00 rest
12 x 75 @ 1:10
2- swim free/NO FREE/free by 25's
2- kick/swim/kick by 25's - you'll have to hustle here, but you can make these
1:00 rest - get HR immediately & one minute later (OML)
300 easy loosen = 4000 scy. Do an excellent job on your HW this weekend, eat well and drink lots of water. Sunday at 2:15 p.m. at the Y in Rochester - bring your membership card for the Winona YMCA. Have a great day!