Wednesday Morning, November 11, 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
9 x 100 @ :10 rest
1&2- 50 ra2 la2 free drill, 50 drill choice backstroke
3- swim 50 free, 50 backstroke
12 x 50 swim as follows:
1&2- swim/kick choice @ :50
3- swim free/back @ :35
1:00 rest - get HR immediately & OML
36 x 75 @ 1:30 descend 1-3 to all out FAST every 3rd 75 (so 12 FAST 75's altogether; you can go 6 free & 6 back, but make sure the fast ones are FAST)
200 easy loosen = 5400 scy
Eat well today, stay hydrated and keep up the good work in school. Tomorrow some more kicking, then all easy on Friday, about 3500 scy. Have a great day!