Wednesday, September 16, 2009

RW - written fro scy
Hope you had a great BD!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - 50 drill, 50 kick - same stroke for both
2 x 200 @ :20 rest - 50 drill, 50 swim - same stroke for both, negative split the 50's swim
3 x 200 @ :20 rest - 50 swim, 50 kick - descend the 3 x 200 1-3 to what you can
1:00 rest - get HR immediately & OML.
6 sets of:
2 x 100 swim negative split free @ 1:20
1 x 75 swim IM @ 1:20 - desc 1-3's to something juicy!
2 x 50 kick FAST @ 1:00 - both 50's are always FAST
100 easy after 3rd set & 200 easy after 6th set = 4950 scy. Do an excellent job with your HW tonight, eat well and try to get to sleep as early as you can. Have a great day!