Tuesday, July 21, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 @ :10 rest
2- fist free drill br 4/2
2- choice drill NO FREE
1 x 300 - 50 swim free br 4/2, 25 swim NO FREE, 25 choice kick
:30 rest
12 x 75
2- 50 swim free br 4/2, 25 choice kick - good underwater dolphin kick & FAST breakout, then easy to the end, @ 1:15
2- drill/swim/drill by 25's NO FREE @ 1:20
1 x 300 swim 50 free br 4/2, 50 swim NO FREE
1:00 rest
Your choice:
1 x 500 pull free br 4/2
OR...
10 x 50 choice
OR...
5 x 100 - 50 swim free br 4/2, 50 choice
200 easy loosen = 3800 scy.
Starts before you go. Eat well tonight, rest up & get excited for the meet! Have a great day!