Saturday, November 7, 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
8 x 75 @ 1:20 - 50 fist free, 25 choice backstroke drill
4 x 125 @ 1:50 - 50 swim negative split free, 75 swim/drill/swim back by 25's
4 x 100 swim free/back by 50's @ 1:25
1:00 rest - get HR immediately & OML
4 sets of (2 sets can be back, if you'd like):
6 x 50 swim free - 2 @ :45, 1 @ :35
3 x 100 swim free desc 1-3 to what you can @ 1:15 (backstroke @ 1:20)
6 x 50 - as above
3 x 100 swim free desc 1-3 to what you can @ 1:40 (back @ 1:45)
No rest between sets.
Warmdown as much as you can before you get out. Enjoy the rest of your weekend!