Friday Morning, October 2, 2009

RW - written for scy
Glad you're feeling better, do what you can today

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :15 rest as follows:
75 IM drill, 50 choice kick, 25 breast pull w/free kick
After #4, continue right into:
24 x 50 in 4 sets of 6-
1-3 swim IM order by 25's
4-6 swim/kick choice by 25's
1st set of 6 @ :55
2nd set of 6 @ :50
3rd set of 6 @ :55
4th set of 6 @ :45
1:00 rest
6 x 300 as follows:
odds- pull free br 4/2 @ :20 rest
evens- swim negative split free @ 3:45 or negative split backstroke @ 4:15
400 easy loosen = 5000 scy. Enjoy your day off tomorrow, be sure to rest up & get your HW done. Sunday at 2 p.m. here in town; remember we'll go to Panera real quick after that. Have a great day!