Wednesday Morning, April 29, 2009

SPRINTERS - written for scy
Great job with the kicking yesterday

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00
4 x 75 @ :10 rest - 50 choice drill NO FREE, 25 breast kick on back
2 x 100 @ 1:45 - 50 ra2 la2 backstroke, 50 swim backstroke
4 x 75 @ :10 rest - 50 2 kicks 1 pull breaststroke, 25 fly kick on side
5 x 100 @ 1:40 - 50 offside breathing freestyle drill, 50 swim freestyle br 4/2
5 x 50 swim back/breast by 25's @ :55
8 x 75 pull free br 4/2 throughout @ 1:10
15 x 50 swim as follows:
2- swim free/NO FREE @ :55, 1 swim free br 4/2 @ :40
1:00 rest
With fins:
24 x 25 @ :35
odds- FAST breakout to the line, then easy to the end;
evens- drill perfect
200 easy loosen = 4900 scy. Have a great day!