Sunday, September 13, 2009

JD & RW - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 50 catch-up free drill w/overkick @ 1:00, 2nd set is drill NO FREE
1 x 200 kick choice negative split, descend 1-3
:30 rest between sets - get HR after each set
After 3rd set, get right into:
4 x 50 kick choice @ :55
1 x 50 easy choice @ 1:00
4 x 50 kick @ :50
1 x 50 easy choice @ 1:00
4 x 50 kick @ :45
1:00 rest - get HR immediately & OML
With bleach bottle:
One person vertical kicks FAST dolphin kick, while the other person goes...
1 x 50 kick FAST for time
Alternate back & forth
I will give each of you a time to beat for the 50 kick - once both of you have gone 6 total 50's at that time or faster, the set will be over.
200 easy loosen = approx 4000 scy.
Eat well tonight, make sure you're ready for the week ahead in school. Have a great day!