Wednesday Morning, October 29, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 choice freestyle drill, 25 breast kick on back
:15 rest
1 x 300 - 50 choice backstroke drill, 25 fly kick on side
:15 rest
1 x 300 - 50 choice breaststroke drill, 25 choice kick
:15 rest
24 x 50 in 3 sets of 8 as follows:
1-4: pull free @ :50
5-8: swim/drill by 25's NO FREE @ 1:10
1:00 rest after #24
Finish up with...
3 x 10 minute swims @ 11:00 as follows:
1- drill long & smooth for 150, then swim PERFECT for 150;
2- 75 swim backstroke, 50 drill/swim choice NO BACKSTROKE, 25 breast kick on back;
3- 50 swim free, 50 swim NO FREE, 50 choice kick
2 starts before you go. Do a good job in school today - eat well, drink lots of water. Have a great day!