Wednesday Morning, October 28, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ 1:40
50 ra2 la2 freestyle drill, 50 swim free - except #3 & #6 are drill/swim by 50's backstroke
3 sets of:
2 x 25 swim 1/2 FAST 1/2 drill @ :35
1 x 100 swim choice moderate negative split @ 1:30
After 3rd set get HR immediately & OML
5 sets of:
5 x 100 @ 1:45
1- 25 swim FAST, 50 swim moderate, 25 drill
2- 50 swim FAST, 25 swim moderate, 25 drill
3- 75 swim FAST, 25 drill
4- 50 swim FAST, 25 swim moderate, 25 drill
5- 25 swim FAST, 50 swim moderate, 25 drill
Best possible effort on the FAST swimming; change strokes if you'd like after sets of 5.
200 easy loosen after last 100 = 5250 scy.
Eat well today, stay hydrated. I'll try calling tonight on my way home. Have a great day!