Wednesday Morning, October 8, 2008

SPRINTERS - written for scy
A.M. workout

400 swim relaxed freestyle
400 reverse IM - each 25 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest as follows:
75-drill/swim/drill NO FREE, 50 choice drill/swim free, 25 breast kick on back
1:00 rest
2 sets of (2nd set pull is with paddles):
2 x 75 pull free br 2/4/2 by 25's @ 1:10
2 x 75 pull free br 2/6/2 by 25's @ 1:10
2 x 75 pull free br 2/8/2 by 25's @ 1:10
6 x 50 swim relaxed free/NO FREE by 25's @ :50 concentrate on a great turn, streamlined breakout
:30 rest between sets.
After 2nd set, 16 x 25's as follows:
4 x 25 swim comfortably @ :40 - count strokes, get time (NOT FAST)
4 x 25 swim as above @ :40, holding same time, with one less stroke
Work on starts until 6:55. Do an excellent job in school today, eat well and get excited for the meet. Have a great day!