Sunday, September 6, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill - steady kick, get water on forearms - @ 1:00
4 x 50 @ 1:00 - 25 choice backstroke drill, 25 fly kick on side
6 x 100 @ 1:40 - 50 drill/swim free by 25's, 50 kick ez/FAST by 25's
:30 rest - read the next set so you know what you're doing...
1 x 1200 as follows:
200 swim negative split free, 100 kick FAST choice
100 swim negative split free, 200 kick - descend the 4 x 50's 1-4 to FAST
200 swim IM - negative split each 50, 100 kick FAST
100 swim IM strong, 200 kick - descend the 4 x 50's 1-4 to FAST
200 easy loosen = 3400 scy. Rest up today, make sure you're ready for school. Have a great day!