Wednesday Afternoon, September 2, 2009

EC & RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
3 x 100 @ 1:45 - 50 choice backstroke drill, 50 swim negative split backstroke
3 x 100 @ 1:30 - 50 swim breast/fly by 25's, 50 kick negative split
2 x 200 kick negative split - choice, w/board or without, or 1 of each, @ :30 rest
1:00 rest
4 sets of (RW- will skip 300's & instead do vertical kicking):
3 x 100 kick @ 1:25 (@ 1:35 if using a board) - good breakouts, strong 2nd 50
2 x 300 swim backstroke desc 1-2 @ :30 rest
After 2nd 300...
:30 FAST vertical dolphin kick
1 x 50 kick FAST
:20 FAST verical dolphin kick
1 x 50 kick FAST again
1:00 rest between sets.
200 easy after 4th set = 6400 scy. Rest up tonight, eat well, get ready for ten days at the RAC. See you tomorrow morning, have a great day!