Monday, June 29, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM -each 100 is drill/drill/breast kick on back/choice kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 as follows:
2- 50 offside breathing fist drill, 25 breast kick on back @ 1:20
2- 50 choice backstroke drill, 25 - 2 kicks 1 pull breaststroke @ 1:20
4 x 300 @ :20 rest as follows:
1&2: 75 swim backstroke, 50 drill/swim breaststroke, 25 fly kick on side
3&4: pull free br 4/2 throughout
1:00 rest
12 x 50 @ :55 as follows:
1- swim free;
1- swim back;
1- swim choice- NO FREE/free by 25's
200 easy loosen = 4200 scy. Wear your sunscreen today, have a great day!