Wednesday Morning, May 13, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 freestyle drill @ 1:00
4 x 75 @ 1:20 - 25 breast kick on back, 50 choice drill NO FREE
8 x 25 @ :40 - 1/2 dolphin kick underwater - smooth continuous kick to halfway, then breakout, drill choice to the end
8 x 25 @ :40 - 1/2 dolphin kick underwater, then breakout smooth & strong and swim back to the end
1:00 rest
2 sets of:
3 x 50 swim/kick choice by 25's @ :45
1 x 200 swim free br 4/2 throughout @ 2:30
5 x 50 swim choice NO FREE @ :45
1 x 200 swim choice, 3rd 50 is kick @ 2:30
4 x 50 drill/swim by 25's @ 1:00 - build the 25 swim to FAST - go fly in 2nd set
No rest between sets.
With fins, 24 x 25 as follows:
1 x 25 drill choice fly @ :40
1 x 25 swim fly build to FAST @ :20
1 x 25 LUNGBUSTER @ :40
No rest between sets of 3.
After last 25, go 200 easy loosen = 4700 scy, then 2 starts before you go. Have a great day!