Friday Morning, March 6, 2009

SPRINTERS - written for scy
Be very careful driving in the fog!

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 choice easy kick
1 x 300 - 50 swim free, 50 2 kicks 1 pull breaststroke
:20 rest
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 swim breaststroke
1 x 300 swim - 50 free br 4/2, 25 breaststroke, then 25 free br 4/2 & 50 breaststroke
4 x 75 swim free br 4/2 @ 1:10
1 x 400 pull free br 4/2 - relaxed, roll hips & finishing your stroke
1:00 rest
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x 25 @ :45 - 1/2 FAST swim, 1/2 drill
No rest between sets.
3 starts before you go = 3500 scy. Drink lots of water today, eat well. Have a great day!