Wednesday Morning, February 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - three 100 IM's, all drill, then last 100 is IM swim
200 easy choice skulling
1:00 rest
4 sets of (2 sets backstroke on the NO FREE, 2 sets breaststroke):
1 x 125 - 50 fist free, 75 drill/drill/kick by 25's - NO FREE, @ :10 rest
3 x 75 swim free/NO FREE/free by 25's @ 1:15
No rest between sets.
24 x 50 pull as follows:
3 @ :50, 1 @ :40; then 3 @ :45, 1 @ :35
400 easy choice drill/swim by 25's
Finish up with 4 starts before you go. Have a great day!