Wednesday, May 11, 2011

MAKEUP- written for scy

600 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, then 25 1/2 ra 1/2 back drill
1:00 rest
4 x 75 @ :10 rest- 50 fist free br 3, 25 choice drill in 4th best stroke, NO FREE
4 x 100 @ 1:40- 50 drill/swim by 25's in 4th best stroke, 50 kick negative split- 5 underwater dolphin kicks off of each wall
8 x 50 swim free/4th best stroke, by 25's @ :50; desc #'s 5-8 if you can
:30 rest, check HR, get snorkel
1 x 1200 as follows:
400 pull w/snorkel (no paddles)- roll hips evenly, finish each stroke
400 kick on back- neg split each 100, descend the 2nd 50 to what you can; 5 underwater dolphin kicks off of each wall
400 pull w/snorkel & paddles- not trying to swim fast, just feel the water on your hands & forearms while rolling hips
1:00 rest, check HR
12 x 150 as follows:
1&2- swim mod neg split free br 3, except br 5 from the 75 to the 125, @ 2:00
3- kick on back focusing on 5 FAST underwater dolphin kicks off of each wall; you choose, either desc the 3 x 50's to what you can, or BIG negative split, @ 2:30
4- swim IM, 2 x 75 IM (NO FREE), desc the 75's 1-2, @ 2:15
1:00 rest, check HR
Finish up with...
18 x 50 @ :50 as follows (2 sets of 9):
1-3 swim choice neg split; br 3/5 by 25's if free
4-6 swim/kick by 25's choice
7-9 swim IM order by 25's (fly/back, back/breast, breast/free)
200 drill = 6200 scy
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your Finals. Have a great day!