Monday, September 7, 2009

SPRINTERS - written for scm
Not before 3:30 p.m., should be a moderate effort throughout.

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ 1:00
odds- drill choice freestyle
evens - drill choice NO FREESTYLE
7 x 100 @ :15 rest
odds- are 50 ra2 la2 free drill, 50 choice ez kick on back
evens are swim IM
4 sets of:
1 x 400 pull free br 4/2
:20 rest
6 x 50 swim free/NO FREE @ :55 (@ :50 in 2nd set; @ :55 in 3rd set; @ :45 in 4th set)
No rest between sets.
200 easy loosen = 5400 scm. Try to relax today, get excited for all the good things that will come your way this year! See you tomorrow at 8:30 a.m. at the DA. Have a great day!