Friday Morning, November 13, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 choice free drill, 50 breast kick on back
4 x 50 @ 1:00 drill/swim backstroke by 25's
3 x 150 @ :15 rest - 50 swim free, 25 choice kick, 50 swim back, 25 fly kick on side
1:00 rest - get HR immediately & OML
18 x 50 @ :55
2- free swim, 1 choice swim
20 x 25 @ :45 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- swim all FAST
150 easy loosen = 3600 scy. Rest up today, get excited for the meet. Be sure to bring your HW with you to the meet. Have a great day!