Thursday Morning, November 12, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - 4 x 100 IM's - odds are drill, evens are swim
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 offside breathing free drill, 25 fly kick on side
4 x 50 @ 1:00 - 25 right arm only backstroke, 25 left arm only backstroke
6 x 25 @ :35 - really FAST breakout, then spin backstroke drill to the far flags, then easy to the wall
4 x 150 @ 2:10 swim as follows -
odds- free/back/free by 50's
evens - back/free/back by 50's
1:00 rest - get HR immediately & OML
3 sets of:
:20 FAST vertical kick
:10 rest
2 x 25 kick FAST on back @ :40
:20 FAST vertical kick
:10 rest
4 x 25 kick FAST on back @ :40
:20 FAST vertical kick
:10 rest
6 x 25 kick FAST on back @ :35
3 x 100 @ 2:00 kick w/board desc 1-3 to what you can - #3 should be juicy
No rest between sets.
After 3rd set, finish up with...
16 x 50 as follows:
odd sets of 4, swim choice @ :45, can be back
even sets of 4, pull free @ :45
200 easy drill after #16 = 5200 scy.
Rest up tonight, eat well and drink plenty of water. Friday will be about 3500 yards, all easy with some 25's (1/2 FAST 1/2 drill). Get excited for the meet, have a great day!