Tuesday, November 3, 2009

RW - written for scy
Glad to hear you'll be a part of their recruiting weekend!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
16 x 50, all @ :10 rest
1-4: catchup free
5-8: 6 kicks 1 stroke backstroke
9-12: breast pull w/free kick
13-16: 2 fly/2 breast drill
9 x 100 as follows:
1&2: swim free, moderate neg split if you can @ 1:35
3- swim IM @ 1:45
1:00 rest
3 sets of:
1 x 200 - 100 drill backstroke, 100 swim backstroke - great turns & breakouts throughout
:15 rest
1 x 100 kick moderate neg split
:15 rest between sets.
After 3rd set...
8 x 50 pull free @ :45 - br 4/2 if you can
4000 scy.
Hope you're feeling better today, eat well & stay hydrated. Have a great day!