Friday Morning, February 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
200 - 50 choice freestyle drill, 50 swim free br 4/2
:20 rest
200 - kick ez/moderate by 25's
:20 rest
200- 50 drill choice breaststroke, 50 swim breaststroke
:20 rest
4 x 50 swim free br 4/2 @ :45
4 x 50 swim bac/breast @ :50
4 x 50 swim free br 4/2 @ :40
4 x 50 swim back/breast @ :45
1:00 rest
With fins...
12 x 100 in sets of 4 as follows:
1- 50 swim build/FAST by 25's, then 50 drill @ 1:40
2- 4 x 25 swim FAST @ :40
3- kick ez/FAST by 25's @ 1:40
4- 4 x 25 - odds FAST @ :30, evens LUNGBUSTER @ :20
400 easy pull br 4/2 after last 100 = 4000 scy. Be careful getting around in the snow. Have a great day!