Monday Morning, November 23, 2009

RW - written for scy
We missed having you here yesterday, hope your paper turned out great!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
1 x 100 @ 1:40 - 50 swim free, 50 choice back drill
2 x 50 @ :50 swim backstroke - moderate negative split
No rest between sets.
After 3rd set, continue right into...
12 x 50 swim @ :45
2- free
2- backstroke
1:00 rest - get HR immediately & OML
18 x 150 @ 2:00 as follows:
2- swim moderate negative split free
2- swim 75 free, 75 back
2- swim 100 free, 50 choice kick
200 easy drill after #18 = 5550 scy.
Eat well today, drink plenty of water. Let me know when you've had a chance to speak with the HS school coach. Have a great day!