Friday, October 10, 2008

SPRINTERS - written for scy
A.M. workout

More great swims last night - congratulations!
32.8 breaststroke split; 1:56.5 200 free; 1:03.3 100 fly & 53.9 on the last relay - that's quite a meet in the middle of hard work!

400 swim freestyle - long stroke, roll hips
400 reverse IM -each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 fly kick on side
4 x 100 @ :10 rest - 50 1/2 ra 1/2 la backstroke drill, 50 swim back/breast by 25's
4 x 75 @ :10 rest - 50 choice drill NO FREE OR BACK; 25 swim breaststroke
4 x 100 @ :10 rest - 50 fist freestyle drill, 50 breast kick on back
1:00 rest
2 sets of - 2nd set is with paddles, all 50's @ :40:
3 x 50 pull free @ :45
1 x 250 pull free - middle 50 is breathing every 4
:30 rest
3 x 50 pull free @ :45
1 x 250 pull free - middle 50 is br 6
:30 rest
3 x 50 pull free @ :45
1 x 250 pull free - middle 50 is br 8
:30 rest between sets.
200 easy loosen after 2nd set = 5000 scy. Work on starts if there is time. Do an excellent job in school today and eat well. Have a great day!