Monday, May 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest
odds- 50 ra2 la2 free drill, 50 choice drill NO FREE
evens - 50 fist free drill, 50 drill/swim by 25's NO FREE
16 x 50 @ 1:00
2- drill/swim by 25's free - count strokes on 25 swim, desc 1-2 if you can;
2- drill/swim by 25's NO FREE, count strokes on 25 swim, desc 1-2 if you can
4 x 600 as follows, @ :30 rest
1- pull freestyle w/choice equipment, br 4/2
2- kick choice on back (all free or IM order by 50's), desc the 150's 1-3
3- swim backstroke with good hip rotation & breakouts
4- kick choice - different from #2 - w/board, desc the 150's 1-3
1:00 rest
With fins, finish up with...
9 x 100 breast pull w/choice kick @ 1:40, desc 1-3 (one set of 3 with paddles)
200 easy loosen = 6500 scy. Stretch tonight, eat well. Have a great day!