Friday Morning, October 16, 2009

RW - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 10 is drill/kick by 50's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 catch-up free drill, good legs
14 x 100 as follows:
odds- 50 choice drill backstroke, 50 swim negative split backstroke @ 1:40
evens- swim/kick free by 50's @ 1:20 - watch your left hand
300 kick choice - FAST underwater dolphin kick to the breakout, then moderate kick to the next turn
1:00 rest
All 50's kick are choice, but you have to make the interval...
6 x 50 kick @ :55
1 x 150 swim free BIG negative split @ 2:00 (see if you can break :42 on 2nd 75)
6 x 50 kick @ :50
1 x 150 swim free @ 2:00 - negative split, as on previous 150
6 x 50 kick @ :45
1 x 150 swim free @ 2:00 - as above
6 x 50 kick @ :40 - you'll have to hustle here, but I think you can make these
:30 rest
1 x 150 swim FAST free - can you break 1:25??
200 easy warmdown = 5000 scy
Eat well today, rest up and enjoy the extra time off. Don't leave all of your homework until Sunday. By the way, Sunday workout is at 2:00 p.m., right here. Have a great day!