Wednesday Morning, November 11, 2009

SPRINTERS - written for scy
Big day today, congratulations!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
200 easy choice skulling
1:00 rest
With fins,
8 x 75 choice breaststroke drill @ :15 rest
1:00 rest - take off fins
2 sets of:
4 x 50 fist free @ :10 rest
4 x 50 @ 1:00 - 25 ra back drill, 25 la back drill
4 x 125 @ 2:15 - 50 swim back - one less stroke on 2nd 25, 50 swim breast - one less stroke on 2nd 25, 25 swim free br 4/2
No rest between sets; after 2nd set, get HR immediately & OML
1 x 900 as follows-
75 swim relaxed backstroke - keep head back, roll hips evenly
50 swim breaststroke - full kick, long stroke
25 easy skulling
:30 rest
Finish up with...
7 x 100 pull free br 4/2 @ 1:30
200 easy loosen = 5200 scy.
Eat well today, congratulations on your signing!