Wednesday Morning, April 15, 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
6 x 125 @ :20 rest
odds- 50 ra2 la2 free drill, 25 fly kick on side, 50 2 kicks 1 pull breaststroke
evens- 50 ra2 la2 backstroke drill, 25 breast kick on back, 50 choice drill NO FREE
9 x 50 pull free br 4/2 - 2 @ :50, 1 @ :40
9 x 50 swim - 2 choice @ :45, 1 free br 4/2 @ :35
9 x 50 - 2 swim/kick by 25's @ :50, 1 swim backstroke @ :40
2 x 300 pull free br 4/2 throughout, @ :20 rest - NO PADDLES on #2
1:00 rest
6 x 25 from a dive
200 easy loosen = 4200 scy. Hope your test goes well, have a great day!