Friday, September 18, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill by 25's
200 easy choice skulling
1:00 rest
9 x 100 @ :15 rest
odds- 50 fist free drill - feel water on forearms, 50 breast kick on back
evens- drill/swim by 25's backstroke - head flat, steady kick
From the deep end:
8 sets of:
:20 FAST vertical dolphin kick
1 x 50 - 25 1/2 FAST swim 1/2 drill, 25 swim build to FAST
:10 rest after the 50, then get right back to the vertical dolphin kick; switch strokes on the 50 if you'd like after 2 x 50's
1:00 rest after the 8th 50
18 x 150, all @ 2:10, as follows:
1 x 150 - 100 swim, 50 kick
1 x 150 - 50 swim, 100 kick
1 x 150 - all kick, you'll have to hustle to make this, but you can make the set
100 easy drill after #6 & #12
300 easy pull free after #18 = 5500 scy.
Do an excellent job with your HW this weekend. Rest up, eat well and get excited for Sunday's workout. Have a great day!