Tuesday Morning, August 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :15 rest
50 - catchup freestyle drill, 25 breast kick on back
15 x 50 as follows:
1&2- 25 fly kick on side, 25 choice breaststroke drill @ 1:00
3- swim IM order by 25's @ :50
3 sets of:
1 x 300 swim negative split free br 4/2 @ 3:50
6 x 50 swim/kick @ :45 (2nd set @ :40; 3rd set @ :35)
1 x 300 pull free br 4/2 @ 4:30
No rest between sets.
After 3rd set, go 1 x 200 easy drill = 5100 scy. Eat well today - hope it doesn't rain on your pictures. Have a great day!