Friday Morning, May 1, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice freestyle drill @ 1:00
4 x 125 @ :15 rest - 50 choice different drill free, then 75 drill/drill/kick by 25's, NO FREE
1 x 300 pull free br 4/2 throughout
1:00 rest
4 sets of:
2 x 150 as follows-
1 x 100 kick negative split
:10 rest
1 x 50 swim/kick by 25's FAST
:20 rest
After 2nd 150, continue right into...
1 x 200 swim negative split - either free or back
1:00 rest between rounds
After 4th set...
12 x 50 kick choice @ :50
400 easy loosen = 5000 scy. Eat well today and drink plenty of water. Have a great day!