Thursday Morning, November 19, 2009

RW - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest as follows:
drill/swim/drill by 25's - 2 free, 2 NO FREE
1:00 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice negative split @ 1:40
1 x 300 swim backstroke - desc the 3 x 100's to something strong
:30 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice @ 1:30 - negative split if you can
1 x 300 pull free
:30 rest
3 x 50 swim IM order by 25's @ :50
4 x 100 kick choice @ 1:20 - make the interval, go @ 1:25 if you have to
100 easy choice
:30 rest
15 x 50 kick FAST @ 1:00 - all FAST, as FAST as you can go
8 x 50 easy choice drill or pull @ :55
5100 scy
Do an excellent job in school today, let me know how your conversation with the HS coach goes. Have a great day!