Monday Morning, November 9, 2009

RW - written for scy
The "4 sets of" will take about an hour & twenty minutes, but it's important that you get some good sprinting in before the meet.

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 200 @ :15 rest
50 catch-up free drill, 50 swim free, 50 drill NO FREE, 50 kick neg split
1:00 rest
4 sets of:
4 x 50 drill @ 1:00
16 x 25 @ :45
2- swim FAST (see if you can go 10's or 11's on these, or 12's backstroke)
2- kick FAST (see if you can go 12's or 13's on these; with a board shoot for 13's & 14's)
1 x 300 easy pull free or swim neg split backstroke
1:00 rest between sets.
200 easy drill after 4th set = 5600 scy.
Glad you had a great weekend, and your exams are behind you; now, get excited for the meet this weekend. I'll call you this afternoon - you'll have to tell me your decision on the December meet so I can do the entry tonight. Keep up the good work & have a great day!