Tuesday morning, November 10, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ :10 rest - choice free drill on odds, catch-up free drill on evens
6 x 50 @ 1:00 choice backstroke drill
6 x 50 @ :45 swim free/back
4 x 75 swim/kick/swim by 25's @ 1:10
4 x 75 kick/swim/kick by 25's @ 1:05
1:00 rest - get HR immediately & OML
6 x 50 neg split kick @ :50 - good dolphin kick off of both walls
1 x 100 swim/kick by 50's @ 1:15
1 x 150 swim neg split backstroke - good turns & strong 2nd 75 here
:30 rest
4 x 100 neg split kick @ 1:30
1 x 100 swim/kick by 50's @ 1:15
1 x 150 swim neg split backstroke - faster 2nd 75 than on previous 150
:30 rest
6 x 75 kick @ 1:10 - aggressive in & out of the turns
1 x 100 swim/kick by 50's @ 1:15
1 x 150 swim neg split backstroke - fastest 2nd 75 of the day
:30 rest - get HR
Finish up with...
15 x 50 @ :50 swim/kick by 25's, desc 1-3's to as fast as you can go!
200 easy drill = 5350 scy. If you have a chance, email me tonight and let me know how this workout went for you (erikcollins19@gmail.com). Eat well tonight, stay well hydrated and keep up the good work in school. Have a great day!