Thursday, February 26, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is easy kick choice/drill by 25's
200 easy choice skulling
1:00 rest
2 x 75 drill/swim/drill free by 25's @ :10 rest
2 x 75 swim/drill/swim free by 25's @ :10 rest
1 x 200 swim dps free - count strokes, take one less on 2nd 25 of each 50
:30 rest
2 x 75 drill/swim/drill by 25's NO FREE @ :10 rest
2 x 75 dswim/drill/swim by 25's NO FREE @ :10 rest
1 x 200 swim dps NO FREE - count strokes, take one less on 2nd 25 of each 50
:30 rest
18 x 50 swim in sets of 3's, all smooth & easy:
1-3, all free br 4/2
4-6, all back
7-9, breast/free by 25's
3 x 300 pull free br 4/2 @ :20 rest - different equipment for each 300
1:00 rest
8 x 75 swim free br 4/2 - 3 @ 1:10, 1 @ :55
Finish up with...
1 x 200 - 25 choice drill backstroke, 25 breast kick on back = 4600 scy. Do an excellent job with Carla's workout tonight & be careful getting around in the snow. Two weeks from today we leave. Have a great day!