Thursday, April 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00 - ra2 la2 free/choice breaststroke drill by 25's
8 x 75 @ 1:30 - swim freestyle/breaststroke/choice kick by 25's
1:00 rest
4 sets of:
3 x 150 swim free br 4/2 throughout @ 2:00
4 x 50 swim free/back by 25's @ :45 (free/breast by 25's in even sets)
1 x 400 - swim backstroke in odd sets, pull free br 4/2 throughout in even sets (if you'd like to go some longer breaststroke swim instead of pulling, go breaststroke in even sets)
:30 rest between sets.
After 4th set...
1 x 200 choice drill = 6400 scy. Stretch tonight if you can, hope you're getting all of your assignments done. Have a great day!