Monday Morning, April 27, 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 x 300 @ :15 rest - 50 fist free drill, 25 1/2 ra, 1/2 la backstroke drill
2 x 300 @ :15 rest - 50 swim backstroke, 25 2 kicks 1 pull breaststroke
8 x 50 @ 1:00 choice fly drill
1:00 rest
12 x 75 swim @ 1:10 - three times through the following:
#1- fly/back/breast
#2- back/breast/fly
#3- breast/free/fly
#4- free/fly/back
1:00 rest
3 sets of:
3 x 100 swim/kick by 50's @ 1:30
4 x 50 swim negative split choice @ :45 (@ :40 in 2nd set; @ :35 in 3rd set)
No rest between sets.
200 easy loosen after 3rd set = 5200 scy. Have a great day!