Wednesday Morning, October 22, 2008

SPRINTERS - written for scy
Thanks for letting me have the morning off! Loosen up from the meet last night, some drilling - do a good job...

400 swim relaxed freestyle
400 reverse IM drill - each 100 is breast kick on back, choice drill by 25's
200 easy choice drilling
1:00 rest
12 x 75, all @ :10 rest (1st set free on the drill/swimming 75's; 2nd set NO FREE):
1-2 drill/fly kick on side/drill by 25's - choice drilling
3-4 swim/drill/swim by 25's - same stroke as you drilled above
5-6 pull free br 2/4/2 by 25's
No rest between sets of 6.
After last 75, 1:00 rest, then get right into...
9 x 100 as follows, all @ 1:30 (1:35 if you'd like):
1- pull free w/paddles & buoy, #2-3 with buoy only;
#4-5 pull free w/paddles & buoy, #6 with buoy only;
#7-9, all pull w/paddles & buoy
1:00 rest
With fins:
24 x 25 @ :40 - 2 drill PERFECT, 2 swim FAST, all fly
1:00 rest - take fins off
Finish up with...
1 x 700 swim - 100 swim relaxed backstroke with good hip rotation, even 100's are swim IM, descend those 3 x 100's to strong, not all out.
200 easy loosen = 4300 scy. Do an excellent job in school today - eat well, drink lots of water. Have a great day!