Thursday, September 3, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00
4- fist freestyle drill
4- kick choice negative split by 25's
1:00 rest
4 sets of:
6 x 25 kick FAST @ :45
1 x 150 pull free br 4/2 on odd sets, swim backstroke on even sets.
1:00 rest between sets.
3000 scy. Stretch today if you can, drink plenty of fluids. Have a great day!