Tuesday morning, October 20, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
9 x 50 in sets of 3-
2- catchup free drill/fly kick on side by 25's @ 1:00
1- drill/swim backstroke by 25's @ :50
3 x 250 backstroke @ :20 rest-
100 choice backstroke drill, 150 swim backstroke - negative split each 50 (in 2nd set, descend these 3 x 50's 1-3 to what you can)
:30 rest between sets.
After 2nd set, 1:00 rest - get HR immediately & OML
BIG SET HERE, GET A MUCH IN AS POSSIBLE
12 sets of:
6 x 25 @ :35 - good breakouts throughout
2- swim 1/2 FAST 1/2 drill
1- swim build to FAST
1 x 50 swim free @ :35**
100 easy loosen after 6th & 12th sets
** in 2nd set, 50 @ :30;
in 3rd set, 50 @ :25
in 4th set, 50 @ :35
in 5th set, 50 @ :30
in 6th set, 50 @ :25
etc...
200 easy loosen = 6400 scy. Do an excellent job in school today, eat well. I'll try calling you again tonight. Have a great day!