Thursday, September 10, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 drill @ 1:00 - 25 choice free drill, 25 breast pull w/free kick drill
1 x 100 IM drill @ 1:45
No rest between sets.
Aftr 2nd set, continue right into...
1 x 1200 as follows:
odd 100's - kick negative split on back, explosive dolphin kick breakouts throughout
even 100's - swim IM, descend the 100 IM's 1-3 & 4-6 to something juicy!
1:00 rest - get HR at end
Finish up with...
3 sets of:
6 x 25 @ :40 - odds are 1/2 swim FAST 1/2 drill; evens are swim build to all out FAST finish - mix up strokes from set to set
3 x 50 swim/kick by 25's @ :45 - choice of strokes
No rest between sets.
After 3rd set, go 1 x 200 3900 scy. Do an excellnt job on your HW tonight, eat well and be ready for tomorrow's workout. Have a great day!