Friday Morning, February 20, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 sets of, all @ :10 rest
1 x 100 - 50 choice free drill, 50 2 kicks 1 pull breaststroke
1 x 100 - 50 2 kicks 1 pull breaststroke, 50 double arm backstroke
1 x 100 - swim breast/free/back/free by 25's
1 x 300 pull free br 4/2- different equipment in 2nd set and again in the 3rd set
1:00 rest after 300 pull
After 3rd set
12 x 50 @ :55
2 free br 4/2,
2 choice - can be free/NO FREE by 25's, can be all back - your choice
1:00 rest
Finish up with....YOUR CHOICE:
1 x 600 pull free br 4/2 - roll hips, finish stroke
OR...
With fins, 5 sets of:
1 x 50 drill @ 1:00
2 x 25 swim build to FAST finish @ :30
No rest between sets.
Easy 200 before you go. Only 1 more workout before we rest. Have a great day!