Friday Morning, February 13, 2009

SPRINTERS - written for scy
I have to leave at 7:15 a.m., so we'll have to be deliberate today

400 swim freestyle
400 reverse IM drill - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
1 x 400 - 50 choice drill, 50 swim backstroke
:15 rest
1 x 300 - 4 x 75 IM's swim, desc 1-3, then #4 is drill
:15 rest
1 x 200 - 50 choice breaststroke drill, 50 swim breast/back by 25's
:15 rest
6 x 50 swim neg split free br 4/2
1:00 rest
8 sets of:
1 x 100 swim free br 4/2 @ 1:15
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
After even sets...
1 x 100 kick FAST for time @ 2:00
With fins, finish up with:
12 x 100 swim/kick by 50's, desc 1-3's to FAST @ 1:40 - better than 51.1?
200 easy loosen = 6000 scy. 50's FAD this afternoon. Have a great day!