Friday Morning, October 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
1 x 300 - 50 choice free drill, 50 2 kicks 1 pull breaststroke
:15 rest
8 x 25 @ :35 - 2 choice kick w/great breakouts, 2 swim breaststroke
1 x 300 - 50 ra2 la2 free drill, 50 breast pull w/free kick
:15 rest
8 x 25 @ :35 - 1 choice drill or kick, 1 swim breast build to FAST finish
1 x 300 - 50 swim free br 4/2, 50 choice kick
:15 rest
8 x 25 @ :35 - 1/2 FAST 1/2 easy, except #3 & 6 are drill
12 x 50 @ :50
choice - pull br 4/2 or swim w/FAST turns
1:00 rest
SPEEDSET - 16 x 50 @ 2:00 from a dive
Warmdown until you have to go. Have a great day!