Thursday, April 30, 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
8 x 50 fist free br 4/2 @ 1:00
6 x 50 @ 1:00 - 6 kicks 1 stroke backstroke
4 x 75 @ :10 rest - 25 swim backstroke, 50 choice drill breaststroke
1 x 400 - 50 choice skulling, 50 drill/swim by 25's breaststroke
1:00 rest
12 x 50 swim
2- free/choice by 25's @ :55
1- swim free br 4/2 @ :45
1 x 400 pull free br 4/2 or swim backstroke
1:00 rest
12 x 50 swim
2- free/choice by 25's @ :55
1- swim free/NO FREE @ :45
1 x 400 swim free br 4/2 or swim backstroke
1:00 rest
12 x 50 as follows:
2- swim/kick choice by 25's @ :55
1- swim free br 4/2 @ :40
1 x 400 pull free br 4/2 throughout
1:00 rest
8 x 50 easy kick choice @ :15 rest
200 easy loosen = 6000 scy. Do an excellent job with your HW tonight, stretch if you can. Have a great day!