Friday Morning, October 30, 2009

RW - written for scy
Do a good job with the 75's/25's at the end; good luck with your test today!

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - 100 choice drill, 100 IM drill
6 x 25 @ :35
odds- swim same stroke as 200 above, build to FAST finish
evens- kick choice w/FAST breakouts, then easy to the end
No rest between sets.
After 3rd set, get right into...
8 x 75 swim free as follows:
2 @ :55
1 @ 1:10
2 @ :55
1 @ 1:10
2 @ :50
1:00 rest - get HR immediately & OML
8 sets of:
3 x 75 swim desc 1-3 to all out FAST - get time on #3
3 x 25 swim FAST - get times for all 3, add together, should be faster than 3rd 75
100 easy drill after each set
:30 rest between sets.
200 easy drill after 8th set = 6050 scy. Rest up this weekend, eat well - Sunday at 2 p.m. Have a great day!