Monday Morning, June 22, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 10 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest as follows:
odds- 50 offside breathing freestyle drill, 50 swim freestyle br 4/2
evens - 75 NO FREE (50 drill, 25 swim), then 25 choice skulling
1:00 rest
3 x 400 @ :20 rest
1- pull free br 4/2 throughout
2- swim backstroke, roll hips, finish stroke
3- 50 drill choice, 25 fly kick on side, 25 choice skulling
1:00 rest
With fins, finish up with...
16 x 25 @ :45
odds- swim build to FAST
evens- drill
200 easy loosen = 4400 scy. Stretch if you can, drink plenty of water today. See you at 11:15 a.m., have a great day!