Friday Morning, October 23, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 150 - 50 choice drill NO FREE, 25 breast kick on back
:15 rest
1 x 250 - 75 swim/kick/swim by 25's (same stroke as 50 drill above), 50 choice freestyle drill
:15 rest
7 x 50 swim @ :55** - 25 NO FREE (same stroke as 75 above)/ 25 free
No rest between sets.
** @ :45 in 2nd set
After 2nd set, get HR immediately & OML; then...
8 x 25 @ :40 - swim FAST to 15 meters, then easy drill to the end
12 sets of (go 4 sets free, 4 sets back then 4 sets free):
1 x 50 swim FAST - an all out crank here, try to get your time, then right into...
1 x 25 drill @ :45
1 x 25 swim all out FAST - trying to be faster than 1/2 your time from the 50 above
1 x 50 drill
1:00 rest between sets
200 easy after 4th & 8th sets.
After 12th set...
1 x 900 choice - 300 pull free/300 swim back/300 pull free
or...
300 swim back/300 pull free/300 swim back
6000 scy
Eat well tonight, stay hydrated and get to sleep as early as possible. I'm sure the ACT will go well for you tomorrow. I'll give you a call on my way up to Northfield this afternoon. Have a great day!