Wednesday Morning, November 18, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free drill, 25 breast kick on back
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
6 x 100 as follows:
odds- swim/kick by 100's free @ 1:30
evens- swim/kick by 50's NO FREE @ 1:30
24 x 50 as follows in 4 sets of 6:
3- swim neg split back
2- swim/kick choice NO FREE
1- swim ez/FAST by 25's - same stroke as swim/kick 50's
1st set of 6 @ :50
2nd set of 6 @ :45
3rd set of 6 @ :50
4th set of 6 @ :40
1:00 rest
Do a good job with this set, make sure the FAST stuff is really FAST
6 rounds of:
6 x 25 @ :40 (2 sets of 3 x 25)
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- LUNGBUSTER
1 x 150 swim negsative split - 2nd 75 should be 90% or better each time
:30 rest between sets
200 easy drill after 6th round = 5400 scy
Eat well today, keep up the good work in school, and get excited for the Waukesha meet! Have a great day!