Friday Morning, May 15, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 150 - 50 fist free drill br 4/2, 25 breast kick on back, @ :15 rest
1 x 150 - 25 fly kick on side, 50 drill/swim NO FREE - @ :15 rest
1 x 400 - 50 offside breathing freestyle drill, 50 swim free - build into FAST turn, @ :15 rest
2 x 150 - 50 breast pull w/dolphin kick OR 2 kicks 1 pull breast, 25 swim breaststroke @ :15 rest
1 x 150 - 25 choice skulling, 25 swim breaststroke build to FAST finish, @ :15 rest
1 x 400 swim free br 4/2 - negative split each 200
:15 rest
6 x 50 - 25 choice drill or skulling, then 25 moderate kick
1:00 rest
With fins, 8 sets of:
1 x 25 swim FAST @ :40 - get time
1 x 25 FAST LUNGBUSTER @ :40 - get time
1 x 50 drill perfect @ 1:00
1 x 50 - 25 LUNGBUSTER, 25 swim FAST @ 1:00, how close can you get to your time from 2 x 25's?
300 pull easy after last set (600 pull if there is time) = 4500 scy, then 2 starts before you go. Have a great day!