Wednesday Morning, April 22, 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
2 x 200 @ :20 rest - 50 offside breathing freestyle drill, 50 choice freestyle drill
8 x 75 @ 1:20-
25 breast pull w/free kick, 25 choice breaststroke drill, 25 fly kick on side
8 x 50 swim @ :50 - 25 breaststroke, build to FAST finish, then 25 choice
6* x 100 pull free br 4/2 @ 1:30 - roll hips, finish stroke
*- or 12 x 50 pull free br 4/2 @ :45
1:00 rest
3 sets of:
4 x 75 @ 1:20 - 25 breast kick on back, 25 swim breaststroke build to FAST, 25 choice breaststroke drill
1 x 200 swim - 100 back, 100 breaststroke - negative split each 100
:30 rest between sets.
After 3rd set, 200 easy loosen = 4700 scy. Have a great day!