Thursday Morning, May 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 125 @ :10 rest - 50 fist free, 75 drill/drill/kick by 25's NO FREE
3 x 100 @ 1:40 - 50 swim free br 4/2, 50 drill/swim by 25's NO FREE
8 x 50 swim @ :45
odds- neg split free br 4/2;
evens- swim NO FREE/free by 25's
1 x 300 skulling/swim choice by 25's
1:00 rest
At 6:05...
SPEED SET: 16 x 50 @ 2:00 from a dive
Finish up with...
4 x 75 swim free/back/free by 25's @ 1:10
1 x 300 pull free br 4/2 throughout @ 4:30
4 x 75 swim free br 4/2 @ 1:05
1 x 300 swim backstroke w/great breakouts
Drink lots of water today and try to stretch tonight. Have a great day!