Wednesday Morning, September 10, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
Good hip rotation, concentrate on last third of stroke:
16 x 50 pull freestyle br 2/4 by 25's as follows (can use paddles):
4 @ :50;
4 @ :45;
4 @ :50;
4 @ :40;
1 x 800 swim backstroke - 50 drill, 100 moderate with great turns, 50 build to strong
1:00 rest
16 x 50 backstroke as follows:
4- swim/kick @ :55;
4- swim @ :50;
4- swim/kick @ :55;
4- swim @ :45
1 x 800 pull free br 2/4/2/6 by 50's - buoy only; feel water on hands, roll hips & finish stroke.
Get HR immediately after finishing & OML. Do an excellent job in school today and drink lots & lots of water or juice. Hope you are feeling better - have a great day!