Sunday, October 18, 2009

JD & RW - written for scy

800/400 - JD
400/400 - RW
400 reverse IM is drill/kick by 25's
1:00 rest
4 sets of:
2 x 100 @ 1:40 - 50 drill, 50 swim - NO FREE on 2nd 100
2 x 75 @ 1:10 - swim/kick/swim by 25's on #1, kick/swim/kick on #2, both are same stroke as 2nd 100 above
1:00 rest after 4th set, get HR
JD- 3 sets of:
6 x 50** kick
2 x 150 swim negative split free br 3 @ 2:00 (goal is 43 or better on 2nd 75 of both 150's)
**- 50's kick are @ :55 in 1st set, @ :50 in 2nd set, @ :45 in 3rd set
200 easy pull after 3rd set
Finish up with...
6 x 300 @ :30 rest
150 pull free br 3/5/3 by 50's, then 150 swim fly, desc 1-3 & 4-6 to what you can, should be under 1:40 on #'s 3 & 6
200 easy = 6600 scy. Rest up tonight, eat well - make sure you're ready for the week ahead. Have a great day!
RW- after warmup, get 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 w/explosive underwater dolphin kick to the breakout @ :35 - add up times from 25's for 100 yard total
After 6th set...
300 easy drill or pull
6 x 100 kick @ 2:30 - how close can you come to the times from the 4 x 25's?
Finish up with...
6 x 300 @ :30 rest
150 pull free br 4/2, then 150 swim backstroke desc 1-3 & 4-6 to what you can, should be under 1:36 on #'s 3 & 6
200 easy loosen = 7200 scy. Make sure you're ready for your exams this week; I'm sure they'll go well for you. Have a great day!