Monday Morning, November 24, 2008

SPRINTERS - written for scy
23.6 & 51.1 - what a spectacular weekend, congratulations!!

400 swim relaxed freestyle
400 reverse IM -each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - swim free/fist free, by 25's, count strokes, can you be within 1 stroke on fist drill
4 x 50 @ 1:00 - 25 choice free drill, 25 choice drill NO FREE
6 x 100 @ 1:40 - 50 swim free/NO FREE by 25's, 50 kick ez/FAST by 25's
1:00 rest
4 sets of:
3 x 75 swim free/NO FREE/free by 25's @ 1:00
1 x 125 swim free @ 1:30
No rest between sets.
With fins, finish up with 4 sets of:
3 x 25 @ :35 #1&3 are swim FAST; #2 is drill
1 x 50 LUNGBUSTER/kick FAST by 25's @ :35
No rest between sets.
Warmdown a bit before you go. Congratulations again on a spectacular weekend! Have a great day!