Friday Morning, April 10, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
9 x 50 freestyle drill @ 1:00
3- ra2 la2 free
3- fist free
3- catch-up free
9 x 100 pull free br 4/2 @ 1:30 - change equipment after every 3 x 100's
1:00 rest
With fins, 2 sets of:
4 x 75 @ 1:20 - 50 fly kick on side, 25 kick free on back w/arms toward ceiling
4 x 50 @ 1:00 - 25 fly pull w/free kick, 25 breast pull w/free kick
No rest between sets.
1 x 900 swim as follows:
75 backstroke, 75 breaststroke, 150 free/fly by 25's - 3 times through
200 easy loosen = 4450. 2 starts before you get out. Have a great day!