Wednesday Morning, October 7, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:20
odds- 50 catch-up free drill, 25 breast kick on back
evens- 25 fly kick on side, 50 2 kicks 1 pull breaststroke
2 sets of:
1 x 250 - odd 50's choice backstroke drill, even 50's swim free/back by 25's
:10 rest
2 x 125 swim - 50 free, 75 back - desc 3 x 25 backstroke to what you can - @ 1:40
2 x 125 swim free br 4/2 @ 1:30
1:00 rest after 2nd set - get HR immediately & OML
Big kick set here, written for 3 sets - try to get as much done as possible, at least 2 sets (maybe one set on back, one set with a board), but go all 3 sets if you can:
3 x 75 kick @ 1:10 - not fast, make the interval
1 x 75 kick FAST @ 1:40
2 x 75 kick @ 1:10
2 x 75 kick FAST @ 1:40
1 x 75 kick @ 1:10
3 x 75 kick FAST @ 1:40
1 x 300 swim negative split choice, desc the 2nd 150 1-3 to what you can
200 easy loosen before you get out.
Eat well today, drink plenty of water. Do a great job on your test & get excited for the meet! Have a great day!