Monday Morning, December 1, 2008

SPRINTERS - written for scy
21.9 is smoking fast - great job!

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
With fins, 3 sets of:
2 x 50 choice breaststroke drill @ 1:00
2 x 50 choice fly drill @ 1:00
6 x 25 swim build to FAST @ :35
odds are breaststroke; evens are butterfly
No rest between sets.
After 3rd set, continue right into:
2 x 150 swim backstroke @ 2:10
2 x 150 swim 50 back, 25 fly @ 2:20
2 x 150 swim backstroke @ 2:10
2 x 150 swim 50 back, 25 breaststroke @ 2:20
1:00 rest
4 sets of:
3 x 75 kick @ 1:10
3 x 25 kick FAST @ :35
No rest between sets.
2 starts and an easy warmdown before you go. Have a great day!