Friday, August 7, 2009

SPRINTERS - written for scy
This is it!

400 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest
2- 50 fist free, 25 breast kick on back
2- 50 choice breaststroke drill, 25 fly kick on side
6 x 100 @ :15 rest
odds- 50 choice freestyle drill, 50 choice drill NO FREE
evens- swim 50 free br 4/2 on 2nd 25, 50 NO FREE
8 x 50 swim easy free @ :50, br 4/2 on 2nd 25
4 x 25 @ :45 - 1/2 swim FAST w/explosive breakout, 1/2 drill
4 x 25 kick FAST @ :45
1 x 100 easy drill
1:00 rest
8 x 50 from a dive @ 2:00 (speedset)
200 easy loosen = 3200 scy. One more boring day of rest, then we'll be at the meet! Have a great day!