Friday Morning, December 26, 2008

SPRINTERS - written for scy
PMI @ 5:20, swim @ 5:30 a.m.

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
6 x 200 @ :15 rest as follows:
odds- 50 choice skulling, 50 choice drill free, 100 swim free br 4/2 - neg split each 50
evens - same, except NO FREE on 50 drill & 100 swim neg split
1:00 rest after #6
3 sets of:
3 x 75 swim free br 4/2 @ 1:00 - @ :55 in 2nd & 3rd set - good kick on breakouts
4 x 50 swim free/NO FREE by 25's @ :45 - @ :40 in 2nd & 3rd set
No rest between sets.
With fins, finish up with:
21 x 25 @ :40
1- drill choice fly; 2- swim fly build to FAST; 3- LUNGBUSTER @ :20
200 easy loosen = 4200 scy. Eat well and stretch today. This afternoon at 3 p.m. - we'll crank it up before your day off tomorrow. Have a great day!