Friday, November 14, 2008

SPRINTERS - written for scy
Great swims yesterday! Nice and relaxed today, good distance per stroke.

400 swim relaxed freestyle
400 reverse IM -each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 choice freestyle drill, 25 breast kick on back
1 x 200 drill/kick/drill/swim by 50's @ :10 rest
6 x 25 @ :40 - odds are easy breaststroke kick on back, evens are swim dps - descend your stroke count 1-3
4 x 75 @ :10 rest - 50 offside breathing freestyle drill
1 x 200 drill/kick/drill/swim by 50's NO FREE @ :10 rest
12 x 50 @ :55 (if :55 is too much rest, go @ :50, but please swim relaxed) as follows:
2- swim freestyle w/great turns, 1 swim free/NO FREE by 25's, 1 swim/kick choice - kick is easy
1:00 rest
6 x 300 @ :20 rest as follows:
odds- pull - no paddles on #2
evens - swim 75 free, 75 choice NO FREE
1:00 rest
With fins, finish up with:
20 x 25 @ :45
odds are drill; evens are build to FAST finish - make them better than yesterday!
Warmdown a bit before you get out. Drink lots of water tonight & get excited for your races tomorrow. Have a great day!