Monday, September 21, 2009

RW - written for scy
Great job yesterday, keep it up!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
9 x 150 @ :15 rest as follows:
odds- 75 choice free drill, 50 choice kick, 25 choice skulling
evens- 50 drill, 25 swim - same stroke for both, NO FREE
4 x 400 @ :20 rest - pull free or swim backstroke (keep head back on backstroke)
24 x 50 @ :55
2- swim free/NO FREE by 25's - good turns & breakouts here
2- swim/kick choice by 25's - kick is moderate, make the interval
200 easy loosen = 5350 scy. Do an excellent job on your HW tonight. More juicy kicking tomorrow, and I'll call you on the way home tomorrow night. Have a great day!