Monday Morning, November 30, 2009

RW - written for scy
Thanks for your call yesterday, we missed having you at workout

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 100 as follows:
odds- 50 choice drill, 50 kick w/great breakouts @ 1:45
evens- swim negative split free @ 1:25 (some can be neg split backstroke, @ 1:35)
3 sets of:
6 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
5 x 50 kick choice ez/FAST by 25's @ :50
1 x 300 swim negative split backstroke - get time, desc 1-3 to what you can
1:00 rest between sets
After 3rd set, get HR
Finish up with...
4 x 200 kick choice, desc 1-4 to what you can, all @ :30 rest
200 easy drill = 5300 scy
Eat well today, stay hydrated. I'll give you a call tonight to see how things are going. Have a great day!