Tuesday Morning, October 6, 2009

RW - written for scy
Only 4500 scy this morning, the main set will take a while, generous intervals so those 50's can be FAST!

400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
8 x 75 @ 1:15 - 50 fist free br 4/2, 25 breast kick on back on odds, choice kick on evens
4 x 150 @ :15 rest - 50 swim negative split, 25 drill - 2 free, 2 backstroke
1:00 rest
8 sets of:
1 x 100 drill/kick by 25's
:10 rest
3 x 50 swim desc 1-3 to all out smoking FAST @ :45 (2nd set @ :55; 3rd set @ 1:05; 4th set @ 1:15)
4 sets free, 4 sets backstroke
300 easy loosen = 4500 scy
Do an excellent job in school today, eat well and drink plenty of water. I'll give you a call on my way home from Northfield. Have a great day!