Monday Morning, September 21, 2009

SPRINTERS - written for scy
Big day yesterday, great job!

400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
16 x 75 @ :15 rest as follows:
2- 50 offside breathing free drill, 25 choice easy kick
2- drill/swim/drill by 25's NO FREE
4 x 400 @ :30 rest - can be pull if you'd like, but hold 4/2 on 2nd 200
1:00 rest
6 sets of (mix up strokes if you'd like every two sets):
2 x 25 @ :40 choice drill
2 x 50 @ 1:00 swim same stroke as 25's drill - count strokes on 1st 25, take one less on 2nd 25
No rest between sets.
300 easy loosen = 5000 scy. Be sure to drink enough today, eat well. Have a great day!