Monday Morning, April 13, 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
2 sets of:
3 x 50 fist free drill @ 1:00 - roll hips evenly
3 x 50 ra2 la2 backstroke drill @ 1:00
6 x 75 swim free br 4/2, swim backstroke, fly kick on side @ 1:20 (build 25's swim in 2nd set)
No rest between sets.
3 sets of:
2 x 100 @ 1:20 swim free br 4/2, except 3rd 25 is kick
2 x 75 kick/swim/kick by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:0 in 3rd set)
No rest between sets.
Finish up with...
16 x 50 @ :45
3 swim/kick, 1 all kick;
2 swim/kick, 2 all kick;
1 swim/kick, 3 all kick;
:30 rest
4 all kick
200 easy loosen = 4550 scy. Have a great day!