Friday Morning, November 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
200 easy choice skulling
1:00 rest
1 x 400 - 50 offside breathing drill, 50 easy kick to loosen up your legs
:20 rest
1 x 400 - 50 drill, 50 swim - all backstroke
:20 rest
1 x 400 - 75 drill/swim/drill breaststroke, 25 fly kick on side
:20 rest
12 x 75 as follows:
2- swim free @ 1:10 - br 4/2 on 2nd 25, build legs to strong on 3rd 25
2- 50 swim, 25 drill - all backstroke, @ 1:15
2- breaststroke @ 1:20 - d/sw/d by 25's or sw/d/sw by 25's - your choice
1:00 rest - get HR immediately & OML
SPEEDSET: 16 x 50 @ 2:00 FAD
Choice warmdown until you feel loose. Stretch today if you can - get a nap as well. This afternoon at 1:30 p.m.? (I have to leave for the AP by 3:30; RW will be here by 1:30 today, too.) Have a great day!