Thursday, September 17, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
6 x 200 as follows (odd sets should be free, even sets are choice):
2 x 50 drill @ 1:00
1 x 100 skulling/kick by 50's - same stroke as the 50's drill
:15 rest after the 100
1:00 rest after the 6th 200, then...
12 x 50 @ :50 swim/kick by 25's, desc 1-3's to what you can
1:00 rest
3 sets of:
2 x 200 swim negative split free @ 2:50 - goal should be under 1:08 on 2nd 100
3 x 100 kick @ 1:30 - great breakouts throughout w/strong 2nd 50; desc the 100's 1-3 if you can
300 easy loosen after 3rd set = 5200 scy.
Do an excellent job with your HW tonight, get excited for tomorrow's workout. I'll give you a call later tonight to see how things are going. Have a great day!