Friday, July 17, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
6 x 50 @ :15 rest - offside breathing free drill
1 x 300 - 50 choice drill NO FREE, 25 breast kick on back
:15 rest between sets
18 x 50 - 6 @ :55, 6 @ :50, 6 @ :45
2- swim free
2- swim free/NO FREE by 25's
2- swim/kick by 25's
1 x 900 as follows:
200 pull br 4/2, 100 drill or skulling
1:00 rest
With fins:
9 x 125 swim desc 1-3 to all out FAST @ 3:00
200 easy loosen = 5325 scy. Enjoy your day off tomorrow & get excited for thee meet. Sunday at 2:30 LCM. Have a great day!