Wednesday, September 23, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's, then 50 kick - 25 choice, 25 fly kick on side
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 fist free, 25 breast kick on back
4 x 50 @ 1:00 breaststroke pull w/free kick - hands should recover FAST back to the front
2 sets of:
4 x 50 swim negative split free @ :45 (@ :40 in 2nd set)
4 x 50 swim free/breast by 25's @ :45
1:00 rest after 2nd set, get HR immediately & OML
From the deep end...
16 x 100 as follows:
:20 FAST vertical dolphin kick
1 x 25 @ :30 - 1/2 swim FAST 1/2 swim dist per stroke
1 x 25 @ :30 - drill PERFECT
:20 FAST vertical dolphin kick
1 x 25 @ :30 LUNGBUSTER
1 x 25 @ :30 swim FAST
Be sure to make any FAST swims REALLY FAST; also, make the vertical kick a smooth continuous kick for the full :20 seconds - and make it FAST!
After the last 100, finish up with...
8 x 125 swim free @ 1:30 - pretty good clip here, but nothing you can't handle.
200 easy loosen = 5100 scy. Do an excellent job in school today, eat well. If you have a chance, email me - erikcollins19@gmail.com - and let me know how this workout went; otherwise, I'll just talk to you tomorrow night. Have a great day!