Friday Morning, May 22, 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
4 x 100 @ 1:45 - 50 fist free drill, 50 fly kick on side
4 x 75 @ 1:25 - 25 breast kick on back, 50 drill/swim by 25's choice NO FREE
6 x 50 @ :50 swim free/NO FREE by 25's
6 x 25 @ :40 - odds 1/2 FAST 1/2 drill, evens build to FAST finish
8 x 75 swim @ 1:00 - br 4/2 if freestyle, some can be backstroke if you wish
1 x 600 as follows:
25 drill, 50 swim - build last 25 to FAST turn; can change strokes by 150's if you'd like
1:00 rest
Starting no later than 6:15...
16 x 50's @ 2:00 from a dive - 20/30; 30/20; all FAST; all drill
200 easy loosen = 4350 scy. Have a great day!