Tuesday Morning, September 8, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice drilling
1:00 rest
4 x 150 @ :15 rest as follows:
25 choice freestyle drill
50 easy choice kicking
75 drill/swim/drill by 25's
9 x 100 as follows:
2- 50 fist free, 25 breast kick on back, 25 fly kick on side @ 1:45
1- pull free br 4/2 @ 1:30
1:00 rest - get HR
6 sets of:
1 x 250 pull free br 4/2 (or 5 x 50 pull br 4/2 @ :40) @ 3:20
3 x 50 swim/drill by 25 NO FREE @ :50
No rest between sets.
With fins...
8 x 75 @ 1:15 choice breaststroke drill - think about getting your hands together as they go back to the front
300 easy choice loosen = 5800 scy. Do a great job in school today, get excited for a big year. Tomorrow a.m. back at the RAC, then tomorrow p.m. as well. Have a great day!