Wednesday Morning, August 5, 2009

SPRINTERS - written for scy
Last morning!

400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 200 50 offside breathing free drill, 50 breast kick on side
:15 rest
4 x 75 @ :15 rest - 25 fly kick on side, 50 drill/swim choice NO FREE
8 x 50 swim @ :55 - odds are free br 4/2, evens are free/NO FREE by 25's
1:00 rest
3 sets of:
1 x 25 @ :40 - 1/2 FAST 1/2 drill
1 x 25 all drill @ :40
1 x 25 from a dive - FAST breakout, then drill to the end - @ :40
1 x 25 all drill @ :40
1 x 25 swim build to FAST @ :40
1 x 25 drill @ :40
2* x 100 swim/kick choice @ 1:40
*In last set, skip these 2 x 100 and instead go 1 x 250 easy loosen = 3000 scy. Drink plenty of water after being out in the sun today, keep napping! Have a great day!