Thursday, November 5, 2009

RW - written for scy
Later today I'll email you some questions to ask this weekend

400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 50 choice drill NO FREE, 25 breast kick on back
3 x 150 @ :15 rest - 50 ra2 la2 freestyle drill, 25 fly kick on side
12 x 50 @ :55 as follows:
2- swim free
1- swim free/NO FREE
1- swim/kick choice
2 x 200 swim negative split backstroke @ :20 rest - good breakouts throughout
12 x 50 @ :45 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1:00 rest - get HR immediately & OML
Finish up with...
6 x 100 pull free @ 1:30 - smooth & long, rolling your hips.
200 easy loosen = 4300 scy.
Eat well today & drink plenty of water, get excited for your trip this weekend. I'll give you a call this afternoon. Have a great day!