Sunday, December 7, 2008

SPRINTERS - written for scy
Sean's girl's team won national's last light - Ari won the 200 Breaststroke, 2:10 - JUICY!

400 swim freestyle - good turns
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 fist free, 50 breast pull w/free kick
4 x 50 swim free/breaststroke @ :55 - build breaststroke 25 to FAST
1 x 300 50- 1/2 ra backstroke 1/2 la backstroke, 50 kick easy/FAST by 25's
4 x 50 swim backstroke @ :55, good stroke, FAST turn
1 x 400 pull free w/choice equipment - roll hips well, long stroke, br 4 @ even 50's
:30 rest
2 sets of:
6 x 25 @ :40
2- kick 1/2 FAST 1/2 easy; 1- swim choice 1/2 FAST 1/2 easy
6 x 50 swim free as follows:
2- moderate negative split @ :50
1- swim free @ :35
1:00 rest between sets.
With fins, finish up with:
24 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all easy; 4- all FAST
200 easy loosen = 4100 scy. Do an excellent job with your HW today and get excited for the meet. See you tomorrow - have a great day!