Monday Morning, November 23, 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 skulling
1:00 rest
3 sets of:
2 x 75 @ :10 rest - 50 fist free, 25 fly kick on side
1 x 100 @ 1:40 - 50 swim free, 50 choice backstroke drill
2 x 50 swim backstroke @ :50 - moderate negative split
No rest between sets.
After 3rd set, continue right into...
12 x 50 pull free br 4/2 @ :45
1:00 rest - get HR immediately & OML
18 x 150 all @ 2:00
2- swim moderate negative split free br 4/2 on 2nd 75
2- swim 100 free br 4/2 on 2nd 50, 50 swim backstroke
2- swim 100 free br 4/2 on 2nd 50, 50 choice kick
200 easy drill after #18 = 5550 scy.
Do an excellent job in school today, eat well & stay hydrated. Big kicking this afternoon. Have a great day!