Tuesday Morning, November 24, 2009

RW - written for scy
I hope you're feeling better today! Pretty moderate today, adjust the intervals if you need to.

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 offside breathing free drill @ :10 rest
4 x 75 @ 1:15 - drill/swim/drill backstroke by 25's
4 x 150 @ 2:20 as follows:
1st set- swim free/kick on back/swim free by 50's
2nd set - swim back/kick with board/swim back by 50's
No rest between sets
After 2nd set, get HR immediately & OML
Finish up with...
16 x 50 as follows:
4- pull free @ :50
4- swim choice @ :45
4- pull free @ :45
4- swim choice @ :40
200 easy loosen = 4200 scy.
We'll get into some juicy kicking on Wednesday before you hit the road for the holiday. Then Friday we'll pick it up with some speedwork. Have a great day!