Wednesday Morning, September 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - each 100 drill/kick choice by 50's
200 easy choice skulling
1:00 rest
6 x 100 @ 1:45 - 50 fist free drill, 50 choice breaststroke drill
8 x 25 @ :10 rest - breast pull w/free kick
8 x 75 as follows:
odds- 50 drill choice, 25 breast kick on back - @ 1:20
evens- swim free/breast/free by 25's @ 1:10
1:00 rest
6 x 50 swim free/breast by 25's @ :50
4 x 100 pull free br 4/2 @ 1:25
6 x 50 swim free/breast by 25's @ :45
4 x 100 pull free br 4/2 @ 1:25
6 x 50 swim @ :40 - odds are free br 4/2, evens are free/breast by 25's
1:00 rest
3 sets of:
6 x 50 pull free br 4/2 @ :45
1:00 vertical dolphin kick - continuous kick for the entire minute
No rest between sets.
200 easy loosen after 3rd set = 5200 scy. Rest up today for your 2nd workout at 2:30. Have a great day!