Wednesday, July 29, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 600 as follows:
300 - 50 catchup drill, 50 breast kick on back
200 - 50 2 fly/2 breast drill
100 - easy choice skulling
:30 rest
12 x 50 drill/swim by 25's @ 1:00
2- free
2- NO FREE
12 x 75 swim free br 4/2 @ 1:10 - roll hips, finish stroke
1:00 rest
4 sets of:
5 x 25 kick FAST @ :45
1 x 125 drill
1:00 rest between sets. After 4th set, get right into...
6 x 100 @ :20 rest
odds- pull free br 4/2
evens- choice drill
4700 scy
Rest up, eat well and get excited for the meet. Have a great day!