Monday Morning, March 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 150 - 75 drill/swim/drill NO FREE, 50 choice free drill, 25 breast kick on back
:15 rest
2 x 100 @ 1:40 - 50 fist free, 50 swim back
3 x 50 @ 1:00 - 25 2 kicks 1 pull breast, 25 choice breaststroke drill
4 x 25 swim breaststroke @ :40 desc stroke count 1-4 in 1st set, desc time in 2nd set
1 x 400 pull free br 4/2 - different equipment in 2nd set
1:00 rest between sets.
After 2nd set, finish up with:
12 x 50 swim...
2- choice @ :50
1- free @ :40
2 starts before you go = 3500 scy. Drink lots of water today and eat well. Have a great day!