Tuesday, September 8, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 25 fly kick on side, 50 choice backstroke drill
4 x 125 @ :10 rest - 75 swim/drill/swim backstroke by 25's, then 50 fist free drill w/overkick
9 x 100 as follows, all @ :15 rest:
1- 50 catch-up free drill, 50 double arm backstroke drill
2- 50 swim free negative split, 50 swim backstroke negative split
3- swim negative split backstroke - great turns & breakouts
1:00 rest
3 sets of:
4 x 25 kick on back @ :40 - continuous dolphin kick underwater to the breakout, then FAST kick to the end.
4 x 50 swim backstroke - 1st set negative split @ :50; 2nd set desc 1-3 to FAST @ 1:00; 3rd set desc 1-3 to all out FAST again @ 1:10
No rest between sets.
200 easy loosen after 3rd set = 3800 scy. Do an excellent job with your HW tonight, get excited for a big year. Have a great day!