Friday Morning, October 16, 2009

SPRINTERS - written for scy
Great job yesterday, very impressive!

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :15 rest -
odds- 50 fist free, 25 choice kick
evens- 50 swim smooth free br 4/2, 50 drill/swim NO FREE
5 x 100 backstroke @ 1:45 - 50 swim negative split, 50 choice drill - concentrate on keeping your head back, think about your kick, not your stroke
6 x 50 @ :55 - 25 swim dps, 25 swim 1/2 FAST 1/2 drill
1:00 rest
Speedset: 16 x 50 @ 2:00 from a dive
Warmdown about 400 or so before you go; can be drilling, pulling, skulling - however you want to do it.
4200 scy. Eat well today, stretch if you can, enjoy the time off. Have a great day!