Wednesday Morning, December 17, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ 1:00
2- 25 ra backstroke, 25 la backstroke
2- 25 fist backstroke drill, 25 double arm backstroke
2- 25 swim backstroke, 25 fly kick on side
3 sets of:
2 x 75 swim backstroke with good turns @ 1:10
2 x 50 swim negative split freestyle br 4/2 @ :45
2 x 75 swim freestyle br 4/2 with 6 beat kick on middle 25 @ 1:10
2 x 50 swim negative split backstroke @ :45
No rest between sets.
Finish up with...
1 x 900 as follows:
300 kick choice, every third 25 is fly kick on side build to FAST
300 swim 75 backstroke, 75 choice - no backstroke, but can be IM
300 pull free br 4/2 with choice of equipment
Easy 200 loosen = 4200 scy. Do an excellent job in school today and be careful driving. Have a great day!