Monday Morning, December 22, 2008

SPRINTERS - written for scy
Great job yesterday - 50's @ :35 after lungbusters, what a crank!

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of - concentrate on getting fingertips pointing "down," to pull back on the water, especially on right hand (it was better yesterday, but let's keep working on it):
4 x 50 offside breathing freestyle drill @ :10 rest
4 x 50 @ 1:00 - 25 swim free br 4/2, 25 fist free drill - count strokes, within 1 of 25 swim?
1 x 300 pull free br 4/2 with choice equipment - fingertips "down," roll hips & finish stroke
:30 rest
6 x 50 swim free/NO FREE by 25's @ :45 (@:40 in 2nd set)
1:00 rest between sets.
From the deep end, 4 sets of:
2 minutes FAST vertical kick - :20/:15/:15, then :10 rest (rotate through the :20 kick from set to set)
4 x 50 kick @ :50 (@:45 on even sets)
1 x 100 kick FAST for time
1:00 rest between sets.
If there is time after 4th set...
1 x 400 pull free w/choice equipment
1:00 rest
1 x 400 kick FAST for time
Warmdown a little before you get out. Eat well today and stretch. Have a great day!