Monday Morning, October 5, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :15 rest as follows:
odds- drill/kick/swim by 25's
evens- drill/kick/skull by 25's
12 x 50 @ :50
2- swim backstroke
2- swim free/NO FREE by 25's
1:00 rest - get HR immediately & OML
6 sets of:
1 x 250 pull free br 4/2 @ 3:20
1 x 150 swim free @ 1:40 - br 4/2 on 2nd 75
1 x 50 swim backstroke @ :35
1:00 rest after 1st & 3rd sets - get HR
200 easy loosen after 6th set = 5400 scy
Do an excellent job in school today, eat well and drink plenty of water. Speedwork tonight. Have a great day!