Tuesday, August 18, 2009
Great job at Juniors - now, only 87 days until the Grand Prix!

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
6 x 200 @ :15 rest
50 free drill, 50 kick choice, 50 drill NO FREE, 50 kick breast on back
:30 rest, then...
8 x 100 pull free br 4/2 @ 1:30
1:00 rest
8 sets of:
:20 FAST vertical kick
1 x 100 kick negative split
:40 FAST vertical kick
1 x 50 kick FAST for time
:30 rest between sets.
300 easy choice drill after 8th set = 4500 scy.
Hope you get a good schedule, see you tomorrow at 2:30 p.m. Have a great day!