Wednesday Morning, December 3, 2008

SPRINTERS - written for scy
Swim as you feel today, concentrating on great technique, getting a good feel for the water.

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
#1- 50 catch-up free, 50 choice breaststroke drill
#2- 50 offside breathing freestyle drill, 50 choice backstroke drill
#3- 50 ra2 la2 freestyle drill, 50 swim back/breast by 25's
1:00 rest after #3
3 x 300 pull free br 4 on middle 100 @ :20 rest
1:00 rest
From the deep end, 4 sets of:
3 x 50 swim backstroke - with a backstroke start - @ :55
2 x 50 swim negative split free @ :50
1 x 50 swim free/fly or breast by 25's @ :45
No rest between sets.
Freestyle starts before you go, maybe some skulling, too?
Do an excellent job in school today, be careful driving in the snow. Some fast IM's tonight - I can't wait. Have a great day!