Friday Morning, April 3, 2209

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 225 @ :15 rest -
50 fist free, 25 breast kick on back,
75 drill/drill/swim NO FREE,
50 swim backstroke, 25 choice skulling
12 x 50 swim @ :50
2- free br 4/2 - roll hips, finish stroke
2- swim NO FREE/free by 25's
1:00 rest
With jugs, 12 sets of:
1 minute vertical kick - :20 on, :10 off, then...
4 x 25 @ :40 -
odds are kick FAST w/explosive breakouts - good underwater here!
#2 is LUNGBUSTER!
#4 is swim build to FAST
2 x 300 pull easy free br 4/2 @ :20 rest after 12th set.
2 starts before you go. Big aerobic tonight. Have a great day!