Wednesday Morning, September 17, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle - roll hips, finish stroke
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of (1st set w/buoys only; 2nd set w/ paddles & buoy):
4 x 50 @ 1:00 - ra2 la2 freestyle
4 x 75 @ 1:20 - 50 fist free, 25 2 kicks 1 pull breaststroke
6 x 50 @ 1:00 - 25 choice drill breaststroke, 25 swim breaststroke
16 x 50 pull freestyle - 8 @ :55, 8 @ :50 (in 2nd set, 8 @ 55, 8 @ :45)
1:00 rest between sets.
Work on starts before you go. Great job at the meet, keep up the good work! Tonight will be some juicy kicking, then something fast on Thursday. Have a great day!