Wednesday, March 11, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest as follows:
1st 100 - drill/swim by 25's, 2nd 100 - kick/swim by 25's
4 x 75 @ 1:20 - 50 choice drill, 25 swim dps - all the same stroke
6 x 50 @ :55 swim free - FAST turns on the even 50's
4 x 75 @ 1:45 - 50 drill, :10 rest, then 25 swim build to FAST finish
1 x 400 pull free br 4/2
:20 rest
1 x 125 swim free @ 1:45
1:00 rest
3 x 25 from a dive
200 easy loosen = 3100 scy. Rest up tonight, stretch if you can and get excited for the meet. Have a great day!