Friday Morning, October 2, 2009

SPRINTERS - written for scy
Glad dinner went well!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
2 x 250 @ :10 rest
100 choice free drill, 50 choice kick, 100 drill choice NO FREE
1:00 rest
1 x 400 pull free br 4/2
:20 rest
8 x 25 @ :35
odds- 1/2 FAST 1/2 drill
even- swim dps
6 x 75 @ 1:10
odds- swim free br 4/2 with BIG kick on 2nd 25
evens- swim/drill/swim by 25's NO FREE - build each swim 25 to a FAST finish
8 x 25 @ :35
odds- 1/2 FAST 1/2 drill
evens- swim build to a FAST finish
1 x 400 pull free br 4/2
1:00 rest
16 x 50 @ 2:00 speed set from a dive
Finish up with...
18 x 50
1-3 swim IM order by 25's
4-6 swim/kick by 25's
6 @ :50; 6 @ :45; 6 @ :40
200 easy = 5050 scy. Enjoy your short day at school today, see you at 1 p.m. Have a great day!