Wednesday morning, October 14, 2009

RW - written for scy
Some aerobic work today after yesterday's kicking

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 @ 1:00 choice drill
2 x 125 @ :15 rest - same stroke as 50's drill above, odd 25's swim, ebven 25's kick
:30 rest between sets, change strokes from set to set if you'd like
3 sets of (one set free, one set backstroke, one set choice):
6 x 75 swim - free sets @ 1:05, backstroke sets @ 1:15 - strong kick on 2nd 25
2 x 200 swim - same stroke as above - strong negative split @ 2:45
No rest between sets.
After 3rd set...
1 x 800 kick choice - not anything fast, just really work the underwater dolphin kick throughout
200 easy drill = 5900 scy.
Do an excellent job in school today, get excited for the long weekend. Have a great day!