Monday Morning, December 7, 2009

SPRINTERS - written for scy
Let's talk about the rest of this week, particularly Tues or Tues AM

400 swim freestyle
400 reverse IM - each 100 is 50 drill/25 swim/25 fly kick on side
200 easy choice skulling
1:00 rest
7 x 100 @ :10 rest - 50 fist free drill, 25 choice breaststroke drill, 25 2 fly/2 breast drill - except #'s 4 & 7 are...50 drill/50 swim backstroke
2 x 50 drill/kick NO FREE @ :55
3 x 100 swim @ 1:25 - except 3rd 25 is swim same stroke as 50's drill above
1 x 200 swim negative split backstroke - get time
:20 rest - just :20
2 x 50 drill/kick free @ :55
4 x 250 swim free @ 3:00 - br 4/2 on 4th 50
1 x 200 swim negative split backstroke, bigger neg split than on #1
:20 rest
2 x 50 drill/kick choice @ :55
13 x 100 as follows:
odds- swim free br 4/2 on 3rd 25 @ 1:10
evens- swim free @ 1:20 - except 3rd 25 is kick
1 x 200 swim negative split back - biggest neg split of the day
:20 rest - get HR immediately
200 ez drill = 5400 scy.
Be real careful getting around today. Eat well & get excited for the meet. Have a great day!