Thursday Morning, October 8, 2009

RW - written for scy
Aerobic today, speedwork tomorrow

400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest as follows:
50 drill/swim by 25's - same stroke, build the 25 swim to FAST finish, 25 choice kick
6 x 100 @ 1:40 - 50 drill/swim free, 50 drill/swim backstroke - build the 25's swim to a FAST finish
1:00 rest
3 sets of:
12 x 25 @ :40 as follows:
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- LUNGBUSTER
3 x 250 swim free @ 3:10 br 4/2 with strong 6 beat kick on last 100 (in 3rd set, these 250's can be backstroke swim @ 3:20
No rest between sets.
200 easy loosen after 3rd set = 5550 scy.
Do an excellent job in school today, eat well & get excited for the meet this weekend! I'll give you a call tonight on my way home. Have a great day!