Monday, September 14, 2009

RW - written for scy
Geat job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 250 @ :10 rest as follows:
50 offside breathng freestyle drill
50 breaststroke drill w/free kick
75 kick - desc the 3 x 25 to what you can w/great breakouts
75 swim IM - NO FREE
1:00 rest after last 250
3 sets of:
4 x 50 swim/kick by 25's @ :55 - good breakouts
4 x 50 swim negative split @ :50** one set can be backstroke swim if you'd like
No rest between sets
** 2nd set, 50's swim are @ :45, in 3rd set 50's swim are @ :40
After 3rd set, get right into...
1 x 800 pull free br 3/5/3/7 by 50's
1:00 rest
Finish up with:
12 x 25 @ :40
2- 1/2 FAST swim 1/2 drill - explosive breakouts here
1- swim build to all out FAST finish
Some sets of 3 can be backstroke, but at least 2 sets of 3 should be free
200 easy loosen = 4500 scy. Do an excellent job on your HW tonight & stay on top of your college applications. More kicking tomorrow - and a BIRTHDAY swim, and I will call you tomorrow night. Have a great day!