Wednesday Morning, December 30, 2009

SPRINTERS - written for scy
Sharp drilling this morning, and that's all...

400 swim freestyle
400 reverse IM - four 100 IM's, odds are drill & evens are swim
200 easy choice skulling
1:00 rest
4 x 50 choice free drill @ 1:00
4 x 75 @ 1:20 - 50 drill/swim free, 25 breast kick on back
4 x 50 choice drill NO FREE @ 1:00
4 x 75 @ 1:20 - 50 drill/swim NO FREE, 25 choice kick
6 x 150 @ :10 rest - 50 drill, 50 swim, 50 kick, odds are back, evens are choice
1:00 rest - get HR immediately & OML
With fins, 16 x 75 @ 1:20 as follows:
1-4: 50 choice breast drill, 25 kick fly on side or on back w/hands toward ceiling
5-8: 50 swim backstroke, 25 choice drill
After #16, take off fins & finish up with...
12 x 50 @ :55
odds- swim free/NO FREE by 25's
evens- choice - can be drill/swim/kick or a combination of two of them
4700 scy.
Rest up today, try to get a nap if you can. Today we'll go that set we talked about yesterday, then the speedset on Thursday Morning. Friday is OFF - I don't want you doing anything on Friday, nothing, not a single thing. Saturday at 8 a.m. & 3 p.m., then Sunday at 2 p.m. Keep up the good work & have a great day!