Saturday Morning, April 11, 2009 - written for scm

600 or 400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ :15 rest - 50 choice freestyle drill, 75 drill/drill/kick by 25's in main race stroke
4 x 75 @ :15 rest - drill/drill/kick in 4th best stroke
12 x 50 swim - 4 @ :55, 4 @ :50, 4 @ :45
2- negative split free
2- main race stroke (NO FREE)/4th best stroke by 25's
1:00 rest
6 sets of:
3 x 100 swim free @ 1:15
1 x 250 swim free - desc 1-3, 4-6 to what you can, should be strong for #'s 3 & 6,
#'s 1 & 3 can be no slower than 3:10
1 x 50 easy
1:00 rest between sets.
200 easy loosen = 6400 scm or 6200 scm. Stretch today, do an excellent job on your HW, and enjoy the holiday with your family. See you Monday, have a great day!