Wednesday Morning, October 21, 2009

RW - written for scy
Remember to give me a call after school today...

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 @ 1:15 - 50 choice drill NO FREE, 25 fly kick on side
1 x 150 swim fly/free/back/free/breast/free by 25's
No rest between sets, get HR after 3rd set.
2 sets of:
3 x 5 minute swims @ 6:00 - desc 1-3 backstroke, 4-6 freestyle - really use your legs to drive you as you increase your effort 1-3; take note of how far you go on #3 & 6.
Finish up with 3 sets of:
6 x 50 kick @ :50
6 x 25 @ :35- 1/2 swim FAST 1/2 drill
No rest between sets.
200 easy after 3rd set = approximately 5750 scy. Do an excellent job in school today, remember to call me after you're done so we can go over your Grand Prix entries. Have a great day!