Tuesday, September 22, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/drill by 25's
200 easy choice skulling
1:00 rest
From the deep end, 6 sets of:
2 x 50 ra2 la2 free drill @ 1:00
1 x 100 kick negative split, then get right into...
:30 FAST vertical dolphin kick
2 x 75 kick IM (by 25's, NO FREE) @ 1:30 descend 1-2 to something juicy - some sets these 75's can be with a board, others on your back
No rest between sets.
After 6th set, get HR immediately & OML; then...
12 x 50 kick choice @ :50 - great breakouts throughout, keep head back when kicking on your back
18 x 50 swim in sets of 3's as follows:
2- swim choice @ :50 - can be negative split free, free/NO FREE by 25's, all back or swim/kick by 25's
1- swim free @ :35 - you'll have to hustle to make this interval; some can be back if you can make the interval.
Finish up with:
4 x 150 pull free @ 2:00 - roll hips, finish stroke
200 easy loosen = 5400 scy.
Do an excellent job on your HW tonight and get to sleep as early as possible. Tomorrow will be some speedwork. I'll give you a call tonight just after 8:30 p.m. Have a great day!