Monday Morning, October 19, 2009

RW - written for scy
I got workout up as soon as I could yesterday, hope you got it in time to swim. For today, some juicy kicking...hope you got your HW done.

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 25 @ :35 choice backstroke drill
1 x 200 @ 3:15 - 100 IM drill, 100 IM swim, desc the 100 IM 1-3 to what you can
No rest between sets.
After 3rd set, get your HR, then continue right into...
6 sets of:
4 x 50 swim/kick by 25's @ :45
1 x 50 swim free @ :35
4 x 25 kick FAST @ :35 - add up your times for 100 yard total
No rest between sets.
After 6th set...
300 easy choice
1:00 rest, then...
6 x 100 kick FAST @ 2:30 - how close can you get to your 100 times from the 4 x 25's?
Get HR after last 100 kick
Finish up with..
1 x 750 pull free or swim backstroke = 6000 scy. Do a good job in school today, eat well. I'll give you a call tonight on my way home from Northfield. Have a great day!