Monday, February 9, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 freestyle drill @ 1:00
6 x 75 @ :10 rest - 25 choice free drill, 25 6ks backstroke drill, 25 fly kick on side
1 x 450 swim - odd 50's are free br 4/2, evens are backstroke negative split w/good breakouts
8 x 25 @ :45 - 1/2 swim FAST, 1/2 drill
6 x 100 swim free br 4/2 - 2 neg split @ 1:15, 1 @ 1:05
1:00 rest
60 x 50 @ 1:10
4- swim at 2nd 50 100 speed - (26's for free, 30's for backstroke)
2- drill perfect
Can you go twenty 26's free?
Finish with 6 x 100 pull free br 4/2 @ 1:30 = 6600 scy. Stretch tonight, kicking tomorrow. Have a great day!