Monday, September 28, 2009

RW - written for scy
46.7, what a crank! Keep up the good work!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - 100 choice drill, 100 choice kick negative split
:15 rest
4 x 25 @ :35 swim - same stroke as 100 drill above; count strokes, desc 1-4
6 x 50 @ :50 - swim/kick by 25's in 1st set; 2nd set pull br 4/2 @ :45, then swim free @ :40 in 3rd set
1 x 200 swim backstroke - negative split; in 2nd set, go 300 swim back, desc the 100's 1-3 to what you can; in 3rd set, go a 400 swim backstroke - 200 smooth & strong, 2nd 200 faster
1:00 rest between each set.
After 3rd set, finish up with...
12 sets of:
2 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 50 @ 1:00 swim - 25 smooth & strong, about 85% 25 all out FAST
1 x 50 drill @ 1:00
You can change strokes after every three rounds if you'd like.
5500 scy.
Do an excellent job with your HW tonight & keep up the great job in workout. Have a great day!