Monday Morning, November 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
2 x 400 @ :15 rest as follows:
odd 50's offside breathing free drill
even 50's choice drill NO FREE
8 x 50 @ :10 rest swim/kick by 25's - 2 free, 2 NO FREE
4 sets of:
4 x 100 swim free/NO FREE by 50's @ 1:20
1 x 175 swim free @ 2:00 - br 4/2 @ last 75
1 x 150 IM - each 50 is swim/kick, desc 1-4 to what you can
:30 rest between sets
After 4th set...
600 - 150 pull free br 4/2, 150 swim backstroke
200 easy after 4th set = 5900 scy
Eat well today, stay hydrated. Speedwork this afternoon. Have a great day!