Tuesday Morning, December 22, 2009

SPRINTERS - written for scy
Great job yesterday

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 6 kicks 1 pull backstroke drill, keep head back, good hip rotation throughout
4 x 50 @ :50 choice freestyle - drill, swim, pull or kick
3 x 200 @ :15 rest - 50 choice backstroke drill, 50 swim negative split backstroke
4 x 50 @ :50 choice freestyle - as above
6 x 75 @ 1:20 - 50 drill/swim breaststroke by 25's, 25 choice fly drill
12 x 25 @ :30 as follows:
1- fly pull w/free kick
1- swim fly build to FAST finish
1- dolphin kick on side
4 x 50 @ :50 choice freestyle - as above
1 x 900 swim backstroke - 200 cruise (can mix in some drilling if you'd like), 100 moderate to somewhat strong (not strong strong)
1:00 rest - check HR
With fins:
24 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- all swim FAST
If there is time, work on starts - free AND back.
Eat well today, be careful getting around in the snow. I'll be here by about 1:30, I'll post the workout as early as possible. Have a great day!