Friday Morning, November 20, 2009

RW - written for scy

400 swim freestyle
400 reverse IM -each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest - offside breathing freestyle drill
3 x 200 @ :20 rest - 50 swim freestyle, 50 drill/swim by 25's NO FREESTYLE
8 x 75 @ 1:20 as follows:
2- drill/kick/drill by 25's
2- swim/drill/swim by 25's
Go the first 4 x 75's free, the last 4 x 75's NO FREE
12 x 50 as follows:
2- swim negative split free @ :40
2- swim free/NO FREE by 25's @ :40
1:00 rest - get HR immediately & OML
4 sets of:
4 x 25 swim FAST @ :40 - get times, add together
3 x 100 swim - same stroke as 25's - desc 1-3 to all out smoking FAST @ 1:40 - how close can you come to your time from the 4 x 25's?
100 easy drill - same stroke as the 100's
1:00 rest between sets.
400 easy choice after the 4th set = 5400 scy.
Eat well this weekend, stay hydrated and rest up. We'll have a real good workout on Sunday at the Y, 2 p.m. Have a great day!