Friday Morning, May 8, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 25 @ :35
odds- drill, evens- easy kick choice
1 x 200 drill/swim by 25's (NO FREE in 2nd or 3rd set)
:30 rest between sets.
6 x 150 pull free br 4/2 @ 2:10 - roll hips, finish stroke
1:00 rest
16 x 50 @ 2:00 from a dive
1 - 20 yards FAST/30 drill
2- 30 yards FAST/20 drill
3- all FAST
4- all drill
With fins, finish up with...
16 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- build to FAST
3- all drill
200 easy losen after fin set = 4350 scy. Hope your exam goes well, have a great day!
4- all FAST