Tuesday, September 15, 2009

RW - written for scy
Happy Birthday!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free @ 1:00 - feel water on forearms
4 x 50 choice backstroke drill @ 1:00
2 x 150 @ :20 rest - 50 drill, 25 swim build to strong - all backstroke
4 x 50 choice different drill backstroke @ 1:00 - maintain good body position, keep head back
2 x 150 @ :20 rest - 25 drill, 25 swim build to FAST finish
4 x 50 @ 1:00 - 25 ra backstroke, 25 la backstroke
2 x 150 swim negative split backstroke @ :20 rest - 2nd 1/2 of #2 should be at least 90 %
1:00 rest - get HR immediately & OML
4 sets of:
2 x 100 swim negative split free @ 1:25
2 x 100 swim/kick by 50 backstroke - good breakouts here - @ 1:35
1 x 100 swim IM @ 1:30 - desc this 100 1-4 to what you can
No rest between sets.
300 easy loosen = 4800 scy. I hope you've enjoyed your birthday, I think it's going to be a great year for you! Do an excellent job with your HW tonight, I'll give you a call later tonight. Have a great day!