Sunday, March 29, 2009 - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 drill/different drill by 25's in main race stroke
12 x 75 @ 1:10 in 2 sets of 6 as follows:
1-2 swim free w/BIG 6 beat kick on 2nd 25;
3-4 swim free/kick choice/swim NO FREE by 25's
5-6 swim/kick/swim by 25's - all in main race stroke, NO FREE
1:00 rest after #12
4 sets of:
3 x 50 kick negative split choice @ :50
:20 vertical kick FAST w/jug
1 x 25 LUNGBUSTER @ :20
1 x 25 kick FAST @ :30
1 x 300 swim negative split freestyle @ 4:30 - desc 2nd 150 1-3, starting at 85% on #1, all out on #3; 4th set is pull br 3/5/7 by 50's or 4/2 @ 1:00 rest
3 x 50 kick FAST @ 1:10 - in 4th set, 1 x 150 kick FAST for time
No rest between sets.
200 easy loosen after 4th set = 5000 or 5200 scy. Enjoy your break from school, have a great day!