Tuesday Morning, October 27, 2009

RW - written for scy
Hopefully the kicking went well yesterday; steady aerobic work today

400 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ :10 rest
4 x 50 choice backstroke drill @ :10 rest
4 x 50 choice drill @ :10 rest - NO FREE OR BACK
1 x 400 - 100 free, 100 NO FREE - each 100 is swim/kick by 50's
1:00 rest - get HR immediately & OML
4 sets of:
2 x 75 swim free @ 1:00
1 x 150 swim free @ 1:40
3 x 75 swim free @ 1:00
1 x 125 swim free @ 1:20
No rest between sets. If you'd like to go one set backstroke (or two), go the 75's @ 1:10, the 150 @ 1:50 and the 125 @ 1:30
200 easy after 4th set = 5000 scy.
Eat well today, stay hydrated and keep up the good work in school. I'll give you a call tonight on my way home. Have a great day!