Thursday, September 24, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 @ 1:00 - odd 50's are 25 left arm backstroke, 25 right arm backstroke; even 50's are 6 kicks 1 stroke backstroke drill
2 x 100 @ 1:40 50 swim free 50 swim backstroke, desc the 50 backstroke 1-2 in each set
No rest between sets.
After 3rd set, 1:00 rest; then...
12 x 100 @ 1:20
odds- swim 50 free, 25 kick FAST on back, 25 swim choice
evens- swim negative split free
4 sets of:
3 x 50 kick @ :45 (@ :40 in even sets)
3 x 50 kick descend 1-3 to all out smoking FAST @ 1:10
No rest between sets.
After 4th set, finish up with...
20 x 25 @ :40 in sets of 4:
1- swim 1/2 FAST 1/2 drill;
2- swim build to FAST finish;
3- all drill;
4- swim all out FAST
200 easy loosen after #20 = 5300 scy.
Enjoy some time off this weekend, do an excellent job on your HW and try to start some of your college applications. See you Sunday at 2 p.m. at the Y here in Rochester. Have a great day!