Monday Morning, February 9, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :15 rest - 50 breast kick on back, 50 choice backstroke drill
6 x 25 @ :15 rest - odds drill, evens swim - 1st set backstroke, 2nd set breaststroke
1 x 400 pull free br 4/2
1:00 rest between sets.
With fins:
8 x 75 breaststroke drill @ 1:20
Take fins off & finish up with - until 6:50 a.m.:
2 x 50 swim breast/free by 25's @ :50 (2nd round @ :45; 3rd round @ :40, then 4th round back @ :50, etc...)
2 x 50 swim free br 4/2 @ :40
No rest between sets.
2 starts before you go. Have a great day!