Wednesday Morning, February 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
1 x 200 - 50 offside breathing free drill, 50 choice breaststroke drill @ :15 rest
4 x 50 @ 1:00 - swim/drill by 25's breaststroke
1 x 300 - 50 fist backstroke drill, 75 swim backstroke, 25 fly kick on side @ :15 rest
4 x 75 @ 1:20 -25 ra2 la2 freestyle drill, 50 swim breaststroke, take one less stroke on 2nd 25
1 x 400 pull free br 4/2 - roll hips, finish stroke
1:00 rest
12 x 50 @ :55 - 2 swim free br 4/2, 2 swim NO FREE/free by 25's
1:00 rest
With fins, finish up with...
8 x 100 as follows:
1 x 50 drill
:10 rest
1 x 25 - 1/2 FAST 1/2 drill
:15 rest
1 x 25 build to all out FAST finish
:20 rest before starting 50 drill
200 easy loosen = 4000 scy. Drink lots of water today and eat well. Kick set tonight & fin set at the end. Have a great day!