Friday, September 4, 2009

RW - written for scy

400 swim easy freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest
odds- 50 fist free drill, 25 fly kick on side
evens - 25 breast kick on back, 25 right arm only backstroke drill, then 25 left arm only backstroke drill
6 x 100 @ 1:40 - 50 swim backstroke (2nd 25 is FAST), then 50 kick w/board (1st 25 is FAST)
1:00 rest
16 x 50 all kick @ 1:10 as follows:
odds are FAST
evens are moderate
200 easy loosen after #16 = 3200 scy. Enjoy your weekend off; I'll have a workout posted for you on Sunday. Make sure you're ready for school. Have a great day!