Friday Morning, October 24, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3** sets of:
2 x 75 @ 1:20 - 50 1/2 ra 1/2 la backstroke, 25 fly kick on side
3 x 50 swim freestyle @ :50
2 x 75 @ 1:20 - 50 2 kicks 1 pull breaststroke, 25 choice kick
3 x 50 swim free/NO FREE by 25's @ :50
** - in 3rd set, all drilling is choice freestyle
No rest between sets.
2 sets of (paddles on one set only, w/snorkel if you'd like):
4 x 100 pull free @ 1:30 - roll hips evenly on both sides, finish stroke
4 x 50 @ :55 swim free/NO FREE
No rest between sets.
100 easy loosen = 4100 scy. Three starts before you go. Do a good job in school today and eat well. Have a great day!