Thursday, October 22, 2009

RW - written for scy
Good talking with you yesterday, glad you're having a good week...

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 50's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest - 50 ra2 la2 free drill - focus on left arm stroke leading with hand, not elbow, then 50 swim free, good stroke throughout
8 x 50 @ :10 rest as follows:
2- drill/swim by 25's backstroke w/explosive breakouts
2- drill/swim by 25's NO FREE OR BACK
1 x 400 swim backstroke - accelerate into and out of turns, with explosive dolphin kick to the breakout
1:00 rest - get HR immediately & OML
8 sets of:
3 x 75 kick FAST @ 1:30 - can you hold under :51's or better? (you avg'd 51's on a similar set earlier this season)
2 x 50 swim/kick @ :45 - just make the interval
1 x 25 FAST dolphin kick LUNGBUSTER @ 1:00
No rest between sets, except 200 easy after 4th set.
400 easy pull free after 8th set = 5800 scy.
Eat well tonight, get to sleep as early as possible. I'll call you on my way to Northfield tonight, you can tell me how the workouts the past two days have gone & when you plan to swim tomorrow. Have a great day!