Friday, February 13, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 50 choice drill NO FREE @ 1:00
1 x 100 drill/swim by 25's free @ 1:45
5 x 50 drill choice freestyle @ 1:00
1 x 200 drill/swim by 25's NO FREE @ 3:30
12 x 75 swim free
2 @ 1:10, 1 @ 1:00
1 @ 1:05, 2 @ :55 - 2 times through
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
6 x 50 swim FAST from a dive @ 5:00
1 x 600 - 200 pull free br 4/2, 100 drill
1:00 rest
With fins, finish up with...
12 x 100 @ 1:40 swim/kick by 50's, desc 1-3 to all out smoking FAST
200 easy loosen = 5100 scy. Stretch this weekend, do a good job with CR's workout and get excited for Sectionals. Sunday at 11 a.m. Have a great day!