Monday morning, October 12, 2009

RW - written for scy
Great job racing this weekend!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy choice skulling
1:00 rest
6 x 200 @ :15 rest
odds- 50 offside breathing freestyle, 50 choice drill NO FREE
even- 50 kick negative split, 50 swim neg split, same stroke as NO FREE 50 above
After #6, :30 rest, then...
8 x 50 @ :45 -
odds- swim neg split free
evens- swim/kick by 25's
1:00 rest - get HR immediately & OML
2 sets of (do everything you can to get both sets in):
6 x 150 swim @ 2:00 negative split free - 2nd set can be @ 2:10 backstroke
3 x 150 swim free desc 1-3 to what you can @ 2:15 (2nd set backstroke @ 2:30)
NO rest between set.
Get HR immediately after 2nd set & OML
If there is time after 2nd set of 150's...
8 x 50 kick @ :50 choice, then...
200 easy = 5900 scy. Do an excellent job with your classes today, eat well. I'll email those coaches and let them know how well you swam this weekend. Have a great day!