Tuesday Morning, September 29, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
9 x 250 as follows, all @ :15 rest
1- 50 fist free, 50 swim neg split free, then 150 backstroke- 50 drill, 25 kick FAST, 2x
2- 150 swim IM (2 x 75 IM, NO FREE desc 1-2), 100 choice kick BIG negative split
3- swim backstroke, descend 1-3 to something juicy
After #9, get HR immediately & OML, then...
1 x 800 kick choice - good underwater dolphin kick & breakouts throughout
:30 rest
1 x 800 pull free breathing 4/2 - like we spoke about on Sunday
:30 rest
8 x 100 swim negative split backstroke @ 1:25 - good 2nd half here!
200 easy loosen = 5850 scy.
Do an excellent job with your HW tonight & eat well. I'll talk with you on Tuesday Night (and return your Mum's email on Tuesday, as well). Have a great day!