Wednesday Morning, April 8, 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
15 x 100 as follows:
1&2- 50 ra2 la2 free, 50 breast kick on back @ 1:45
3&4- 25 la backstroke drill, 25 ra backstroke drill, 50 2 kicks 1 pull breaststroke drill @ 1:45
5- swim breast/back by 50's @ 1:35
After #15, get right into...
3 sets of:
4 x 75 pull free br 4/2 @ 1:10
1 x 200 swim - 100 back, 100 breast - each 100 is swim/swim/drill/swim by 25's
1:00 rest between sets.
2 starts before you get out. 200 easy loosen = 4200 scy. Do an excellent job in school, have a great day!