Friday Morning, October 9, 2009

RW - written for scy
Glad you were feeling better in the water yesterday

400 swim freestyle
400 reverse IM - each 100 is choice kick/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 25 breast pull w/free kick @ :40
2 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice backstroke drill
200 swim - 50 neg split backstroke, 50 neg split breaststroke, 100 neg split free
:20 rest between sets.
After 3rd set...
6 x 75 swim free @ 1:00 - 50 smooth & strong, then build kick to FAST on last 25
1:00 rest
4 sets of (if you can go a 5th set, go ahead!):
6 x 25 as follows...
1&2- 1/2 swim FAST 1/2 drill @ :40
#3- LUNGBUSTER @ :20
4&5- swim build to FAST @ :40
#6- all drill @ :40
3 x 75 swim descend 1-3 to all out juicy FAST @ 1:30 (can you get under :40 on free? Under :45 on backstroke?)
400 easy loosen after last set - try to get a 5th set in if you can, that will get you 5175 scy for the day.
Do an excellent job in school today, eat well & get excited for the meet. I'll give you a call tonight or tomorrow mid-morning to pick a place to meet tomorrow night, should be fun - some great college football and baseball playoffs, too. Have a great day!