Monday Morning, May 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 125 - 50 fist free br 4/2, 75 drill/drill/kick by 25's, @ :10 rest
3 x 50 drill/swim NO FREE @ 1:00 - build the 25 swim to strong finish w/your legs
No rest between sets.
1:00 rest after 3rd set, get HR
4 sets of:
2 x 50 drill @ 1:00
2 x 75 swim free/NO FREE/free by 25's @ 1:00
2 x 75 @ 1:00 - 50 swim free br 4/2, 25 kick
1 x 150 swim free br 4/2 @ 1:40 - smooth on the way, good legs on the 2nd 75
4 x 50 kick @ :55 (@ :50 in 2nd set, @ :45 in 3rd set, @ :40 in 4th set)
No rest between sets.
200 easy loosen after 4th set = 5400 scy. Some longer kicking tonight & breaststroke drilling. Have a great day!