Friday, November 6, 2009

RW - written for scy
Glad you're feeling better!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :10 rest - 100 swim backstroke, 100 choice kick
4 x 75 @ 1:15 - swim back/breast/free by 25's (@ 1:05 in 2nd set)
1:00 rest after 2nd set - get HR immediately & OML
6 sets of:
4 x 25 @ :35 - odds are 1/2 FAST 1/2 drill, evens are swim build to FAST
3 x 50 kick negative split @ :50
No rest between sets.
300 easy loosen = 5000 scy. Hope your exam goes well. Later this morning, I'll email you some questions that I think you should ask this weekend, and get another workout up for Saturday. Have a great time down there!