Wednesday Morning, November 26, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of - descend the 25's kick 1-2 throughout:
2 x 25 fly kick on side @ :35
2 x 50 @ 1:00 breast pull w/free kick
2 x 25 breast kick on back @ :35
2 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
2 x 25 kick free on back @ :35
1 x 200 swim free br 4/breaststroke by 25's - build breaststroke to FAST finish
:30 rest between sets. After 3rd set, continue right into...
6 x 200 swim free @ 2:40 - odds are br 4, evens are negative split
1:00 rest
With fins, finish up with:
9 x 75 breaststroke pull w/dolphin kick desc 1-3's @ 1:30
75 easy loosen, then 2 starts = 4600 scy. Drink lots of water today & eat well. Enjoy your day off!