Monday Morning, March 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 si drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :20 rest - 50 easy choice kick, 50 ra2 la2 backstroke drill - head flat, good rotation from hips up through shoulders
6 x 50 @ 1:00 choice different backstroke drill
8 x 25 @ :40 backstroke FAST to halfway with explosive breakouts, then easy to the end
1:00 rest
3 sets of:
5 x 50 swim free br 4/2 @ :45 - build into the turn & breakout FAST out of the turn, then easy to the end
1 x 150 swim negative split backstroke @ 2:15 - good legs on 2nd 75
1 x 150 drill/swim dps backstroke by 25's @ 2:45
No rest between sets.
After 3rd set, finish up with...
1 x 400 pull free br 4/2 with no paddles.
200 easy loosen = 4050 scy. Good job getting that lab set up today, hope it goes well. Have a great day!