Friday Morning, September 26, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest - offside breathing drill
4 x 50 @ 1:00 - 25 fist free, 25 choice drill NO FREE
4 x 50 @ 1:00 NO FREE - 25 drill, 25 swim
With buoys:
300 pull free br 3/5/7 by 50's @ 4:15
200 pull free br 3/5 by 50's @ 2:50
100 pull free br 3 @ 1:25
Choice equipment:
8 x 50 pull @ :40
With paddles & buoys:
100 pull free br 3 @ 1:15
200 pull free br 3/5 @ 2:30
300 pull free br 3/5/7 by 50's @ 3:45
1:00 rest
With fins:
8 x 100 breaststroke pull w/dolphin kick @ 1:30
Starts before you go. Speedwork & kick/swims tonight. Have a great day!