Monday Morning, November 2, 2009

RW - written for scy
We missed having you in workout yesterday, hope you're feeling better today!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 400 @ :15 rest as follows:
odd 50's - offside breathing freestyle drill
even 50's - choice drill NO FREE
8 x 50 @ :10 rest
2- swim/kick by 25's free
2- swim/kick by 25's NO FREE
1:00 rest - get HR immediately & OML
4 sets of (6 sets if you're feeling up to it, but no more than 6):
3 x 75 swim/kick/swim choice @ 1:15
1 x 125 swim backstroke - strong last 50 w/aggressive breakouts if you can (descend last 3 x 125's to what you can if you wind up going 6 sets)
:30 rest between sets.
400 easy pull free after 4th set = 4000 scy
Be sure to eat well, and stay hydrated. Be sure you're ready for your exams. I'll try giving you a call today on my way up to Northfield. Have a great day!