Wednesday Morning, June 17, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
6 x 75 @ 1:20 - 50 choice drill, 25 breast kick on back
2 x 75 @ 1:20 - drill/drill/skulling by 25's
1 x 400 pull free br 4/2 - different equipment from set to set
:30 rest between sets. After 2nd set, continue right into...
4 x 250 as follows:
6 x 25 @ :40 - 2 choice breaststroke drill, 1 swim breaststroke
1 x 100 swim breaststroke, except 3rd 25 is breast kick on back @ 1:40
No rest between sets.
Finish up with...
18 x 50 @ :50
2- swim free br 4/2
1- swim free/breast by 25's
2 swim free br 4/2
1- swim breaststroke
200 easy loosen = 5100 scy. Wear your sunscreen for lessons and stay hydrated. Have a great day!