Wednesday Morning, January 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - each 100 is 50 drill, 50 easy kick
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
100 choice backstroke drill, 50 breast kick on back, 100 choice breaststroke drill, 50 swim NO FREE
1:00 rest
12 x 50 - 6 swim free/back by 25's @ :55, then 6 pull free br 4/2 @ :45
12 x 50 - 6 swim breast/free by 25's @ :55, then 6 pull free br 4/2 @ :45
12 x 50 - 6 swim back/breast by 25's @ :55, then 6 pull free br 4/2 @ :45
1:00 rest
With fins, until 6:50...
75's - 50 breast pull w/free kick, 25 fly kick on side.
2 starts before you go. Have a great day!