Wednesday, March 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :10 rest as follows:
odds- 50 fist free br 4/2, 50 choice breaststroke drill
evens - 50 offside breathing freestyle drill, 50 choice backstroke drill
1:00 rest
3 sets of:
2 x 75 swim free br 4/2 @ 1:05 - good turns & breakouts
1 x 150 swim negative split backstroke - great breakouts here!
:20 rest
2 x 75 swim backstroke @ 1:10
1 x 150 swim negative split freestyle br 4/2 - good legs on 2nd half
1:00 rest between sets.
200 easy loosen after 3rd set = 3800 scy. Hope your tests are going well - have a great day!