Wednesday Morning, June 24, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
12 x 100 @ :15 rest, all as follows:
odds- 50 offside breathing free drill, 50 choice breaststroke drill
evens- 50 pull free br 4/2, 50 drill/swim breaststroke by 25's
2 sets of:
2 x 125 @ 2:00 - 50 fist free, 75 drill IM order by 25's
6 x 50 swim/kick @ :55 IM order (#1&3 fly, #2&4 back, #3&6 breaststroke)
No rest between sets.
With fins, 8 sets of:
1 x 75 @ 1:30 - drill/FAST dolphin kick on side/drill by 25's
2 x 25 swim FAST @ :40
1 x 25 FAST LUNGBUSTER @ :20
No rest between sets.
After 8th set, take off fins & finish up with...
6 x 100 pull free br 4/2 @ 1:35
5100 scy. Wear your sunscreen today, hope lunch goes well. Have a great day!