Wednesday Morning, January 14, 2009

SPRINTERS - written for scy
MCA - should get through at least 2 sets of the 150's swim backstroke/300 pull free

400 swim freestyle
400 reverse IM -each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 300 @ :30 rest- 50 offside breathing freestyle drill, 50 choice backstroke drill
12 x 25
2 swim backstroke build to FAST @ :40
1- LUNGBUSTER @ :20
1:00 rest after #12
4 sets of:
2 x 150 swim negative split backstroke @ 2:15
1 x 300 pull free br 4/2 - negative split each 300 & descend the 2nd 150 to what you can
:30 rest between sets.
200 easy loosen = 4500 scy. Have a great day and be careful getting around in the snow.