Monday Morning, October 5, 2009

RW - written for scy
Good speaking with you after workout yesterday, and great job with the kicking!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
odds- drill/kick/swim by 25's
evens- drill/kick/skulling by 25's
12 x 50 @ :50
2- swim backstroke - keep head flat
2- swim free/NO FREE by 25's
1:00 rest - get HR immediately & OML
6 sets of:
3 x 75 swim free br 4/2 @ 1:10 - strong kick on 2nd 25 (even sets backstroke)
1 x 125 swim free br 4/2 @ 1:30
No rest between sets.
400 easy pull br 4/2 after 6th set = 5000 scy.
Do an excellent job in school today, eat well & drink plenty of water. Tomorrow we'll do some speedwork. Have a great day!