Tuesday Morning, June 2, 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
1 x 300 - 50 fist free br 4/2, 25 choice skulling
:15 rest
1 x 300 - 50 different freestyle drill, 25 kick - build legs to strong finish
:15 rest
1 x 300 - 50 choice drill NO FREE, 25 choice skulling
:15 rest
8 x 50 swim @ :50, IM order by 25's
1:00 rest
With bleach bottle & grudge belt, 4 sets of:
:30 strong vertical kick, w/b-b
3 x :15 kick w/board FAST, @ :25
:15 FAST vertical kick w/b-b
:45 moderate kick w/board
:15 rest
1 x 75 kick FAST
:15 rest
1 x 25 LUNGBUSTER
:15 rest
3 x 50 kick @ :50 (@ :45 in 2nd set; @ :50 in 3rd set; @ :40 in 4th set)
Just :30 rest between sets, we need to keep it moving. 3 starts before you get out, then 200 easy loosen before you go. Have a great day!