Monday Morning, June 8, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest as follows:
1- 50 fist free, 50 choice drill NO FREE
2- 100 IM drill, 100 IM swim
3- kick choice, negative split
36 x 50 as follows (3 times through 12 x 50):
2 x 50 swim free br 4/2 :50
1 x 50 swim free br 4/2 @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 swim free/NO FREE by 25's @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 swim/kick by 25's @ :40
2 x 50 swim free br 4/2 @ :50
1 x 50 kick choice @ :40
If there is time, finish up with...
1 x 400 pull free br 4/2 throughout = 5000. If you need to leave early for your exams, go right ahead - hope they go well for you. Have a great day!