Friday, January 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
32 x 50 as follows:
1-4: choice drill - 25 free, 25 NO FREE @ 1:00
5-8: swim free/NO FREE - should be whatever stroke you drilled above - @ :55
You can mix up strokes by sets of 8.
12 x 75 pull free br 4/2 - really roll your hips, finish your stroke @ 1:10; change equipment after each set of 4
1:00 rest
Finish up with...
8 x 100
odds are drill back/breast by 50's @ 1:50
evens are swim back/breast by 50's @ 1:40
Great job this week! Hope you make it through tomorrow. Sunday at noon - have a great day!