Sunday, April 5, 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
4 x 300 @ :15 rest
odds- 50 choice kick, 50 drill/swim by 25's - choice
evens- pull free br 4/2 or 3/5/7 by 50's
4 x 200 swim @ 3:00
100 swim IM, 100 kick/swim choice by 50's
1:00 rest
18 x 100 as follows:
odds- swim/kick by 50's @ 1:20
evens- kick, desc 1-3 to all out FAST @ 1:40 - start at 1:29, desc from there (anything 1:30 or slower doesn't count)
1:00
8 x 50 @ 1:00 from a dive - 25 LUNGBUSTER, 25 kick choice FAST
200 easy loosen = 5600 or 5400 scy. Do an excellent job with your HW today, make sure you're all caught up for tomorrow. Have a great day!