Wednesday Morning, November 4, 2009

SPRINTERS - written for scy
Outstanding job with the kicking yesterday

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free - feel water on forearms, 25 easy choice kick
2 x 200 @ :15 rest - 50 easy skulling, 50 choice backstroke drill
8 x 50 @ 1:00 drill/swim by 25's - 2 free, 2 NO FREE
6 x 100 @ 1:40 - 50 backstroke, 50 drill/swim choice by 25's
YOUR CHOICE OF STROKE HERE - but only one stroke..
18 x 25 @ :40 - 2 drill, 1 swim
6 x 150 @ :20 rest - 100 pull free br 4/2 on 2nd 50, then 50 swim same stroke you did on 25's above, descending stroke count 1-2 on the 25's
Work on starts before you go.
Eat well today, stay hydrated. Have a great day!