Thursday Morning, October 29, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice kick
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 catch-up free drill, 25 fly kick on side
4 x 50 @ 1:00 - 25 right arm only backstroke drill, then 25 left arm only backstroke drill
2 x 200 @ :15 rest - 50 fist free drill, 50 choice backstroke drill
6 x 50 swim free/back by 25's @ :45
4 x 50 swim free/back by 25's @ :40
1:00 rest - get HR immediately & OML
2 x 300 swim negative split backstroke @ 4:30 - descend the 2nd 150 to what you can
6 x 75 kick choice @ 1:10
2 x 300 swim negative split backstroke @ 4:30 - as above, 2nd 150 should be faster than 2nd 150 above
6 x 100 kick @ 1:30 - good dolphin kick underwater, neg split if you can
2 x 300 swim negative split backstroke @ 4:30 - as above, 2nd 150 should be fastest of the day
12 x 50 kick as follows:
2 @ :50 w/board or on back
1 @ :40 - you'll have to hustle here
200 easy loosen = 6050 scy. Do a good job in school today, eat well. I'll give you a call later tonight. Have a great day!