Monday, September 7, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest as follows:
75 choice freestyle drill - mix it up, but some should be fist free drill
50 choice drill - mix this up too, maybe some backstroke, maybe some 4th best stroke
25 kick build to FAST - always a great breakout, then build your legs to all out by the flags
1:00 rest
3** sets of:
12 x 50 as follows:
2- kick choice on back. some can be w/board, but you MUST make the interval
1- swim/kick by 25's - this 50 is always @ :45
**-50's kick: 1st set @ :55; 2nd set @ :50; 3rd set @ :45 - if you miss these, go @ :50
1:00 rest between sets, get HR after each set.
100 easy loosen after 3rd set = 3800 scy.
Make sure you're ready for school - get into good habits right away so you can make the most of your Senior year! Have a great day!