Tuesday, May 12, 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
2 x 200 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
6 x 100 @ 1:40 - 50 drill/swim backstroke, 50 drill/swim breaststroke - by 25's, build the 25's swim to a strong finish
1:00 rest
2 x 400 pull free br 4/2 @ :20 rest - roll hips, finish stroke
8 x 50 kick @ :50
2 x 300 swim backstroke @ :20 rest, desc 1-2 to what you can
8 x 50 kick @ :45
3 x 100 swim free br 4/2 @ 1:10
6 x 100 swim free br 4/2 - 2 @ 1:15, 1 @ 1:05
12 x 50 kick - 2 @ :50, 1 @ :40, 2 @ :50, 1 @ :35
50 easy, then...
8 x 75 kick FAST @ 1:45 - 4 on back, 4 with board
200 easy loosen = 6550 scy. Do an excellent job with your HW tonight, stretch if you can. Have a great day!