Monday Morning, October 26, 2009

RW - written for scy
Good job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 sets of:
2 x 50 drill @ :15 rest (odd sets fist free, even sets choice NO FREE)
2 x 75 @ 1:15 - swim/kick/swim by 25's, same stroke
1 x 300 swim backstroke - descend the 3 x 100 to what you can, great breakouts throughout
:30 rest between sets.
After 6th set, get HR immediately & OML; then...
4 sets of:
1 x 100 kick negative split @ 1:30
1 x 100 swim/kick by 50's @ 1:20
3 x 50 kick FAST @ 1:00
200 easy loosen after 4th set = 6100 scy.
Eat well, stay hydrated and keep up the good work in school. Have a great day!