Wednesday, September 9, 2009

RW - written for scy

400 swim freestyle
400 swim reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 100 @ 1:45 - 50 fist freestyle drill feel water on forearms, 50 6 kicks 1 stroke backstroke drill - good breakouts throughout
4 x 50 @ :10 rest - 25 fly kick on side - continuous dolphin kick here, not one kick, then another, etc..., then 25 kick on back w/arms toward ceiling
After 3rd set, 1:00 rest, then...
15 x 100 in sets of 3 (5 sets of 3) as follows:
1- swim negative split free;
1- swim 50 choice, 50 kick;
1- all kick - you'll have to really hustle to make the interval here!
1st set of 3 - @ 1:35
2nd set of 3 @ 1:30
3rd set of 3 @ 1:35
4th set of 3 @ 1:25
1:00 rest, then...
5th set of 3 @ 1:20
200 easy loosen after 15th 100 = 3900 scy. Do an excellent job with your HW tonight, eat well and get to sleep as early as you can. Have a great day!