Monday Morning, November 30, 2009

SPRINTERS - written for scy
Great job yesterday

400 swim freestyle
400 reverse IM -e ach 100 is drill/swim/drill/kick
200 easy choice skulling
1:00 rest
2 x 125 @ :10 rest - 50 fist free, 75 drill/swim/drill breast by 25's - fast hands back to the front
4 x 50 @ :10 rest - 25 swim free, 25 skulling
2 x 125 @ :10 rest - 50 choice drill breaststroke, 50 swim breaststroke, 25 breast kick on back
4 x 50 @ :55 breaststroke - swim/drill or swim/kick by 25's
1:00 rest
4 x 50 swim choice @ :45
4 x 225 swim free @ 2:45 - br 4/2 on last 50
4 x 50 swim choice @ :45
4 x 125 swim free @ 1:30 - br 4/2 on last 50
1 x 1200 as follows:
400 pull free w/choice equipment - br 4/2 on even 100's
400 swim backstroke - head back, good hip rotation, steady kick
400 pull free w/choice equipment, br 4/2 throughout
1:00 rest - get HR
With fins:
24 x 25 @ :40 as follows:
1- 1/2 FAST 1/2 easy
2- swim build to FAST
3- all drill
4- all FAST
200 easy loosen = 5700 scy.
Eat well today, stay hydrated. Speedwork this afternoon - have a great day!