Tuesday Morning, November 17, 2009

RW - written for scy
Great job this weekend - outstanding speed you have!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 choice freestyle drill @ 1:00
4 x 25 kick moderate @ :40 - good breakouts (should be real strong in 2nd set, and all out FAST in 3rd set)
3 x 100 @ 1:45 - 25 spin drill backstroke, 25 swim backstroke w/same tempo as the drill
No rest between sets.
After 3rd set, get HR immediately & OML
3 sets of:
1 x 300 swim negative split backstroke @ 4:15 - strong 2nd half w/explosive breakouts
4 x 50 kick w/board @ 1:00 - desc 1-3 to FAST, then FAST again on #4
3 x 100 swim negative split free @ 1:20 - about 90% on 2nd 50
4 x 50 kick FAST @ 1:00 on back - all 4 should be juicy!
No rest between sets.
After 3rd set...
200 easy drill = 6000 scy.
Keep up the good work in school, it sounds like your new quarter is off to a good start. I'll give you a call this afternoon and tell you what I have planned for this week. Have a great day!