Wednesday Morning, March 4, 2009

SPRINTERS - written for scy
Real good job with yesterday's workout; if you feel like you did yesterday morning, go back to bed - you've done a great job all year, don't start taking chances now. Call me if you're feeling awful and aren't going to swim this morning.

400 swim realxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :15 rest - 25 ra2 la2 freestyle drill, 25 choice drill NO FREE, 25 choice easy kick
6 x 75 @ :15 rest - 1&2/4&5 are swim free/NO FREE/free by 25's, #'s 3 & 6 are swim IM
6 x 150 @ :15 rest - odds are pull free br 4/2, evens are swim some type of backstroke: free/back/free by 50's, back/free/back by 50's, all back, or go 75 back, 75 choice
1:00 rest
12 x 50 swim easy @ :55 - 2 free br 4/2, 2 choice
200 easy loosen = 3500 scy.
3 starts before you go. Drink lots of water today and eat well. Have a great day!