Friday Morning, December 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice breast drill by 25's
200 easy choice skulling
1:00 rest
3 x 150 @ :15 rest - 50 ra2 la2 free, 50 1/2 ra 1/2 la back drill, then 50 choice
4 x 100 @ 1:45 - 50 offside breathing free drill, 25 free swim, 25 fly kick on side
16 x 50 as follows:
4 @ :55 - odds swim/kick free, evens swim free/NO FREE
4 @ :45 - swim free - can be pull for one round if you'd like, but br 4/2
12 x 25 @ :40 -
1- FAST breakout & 3 strokes, then drill
2- swim build to FAST
3- choice drill or skulling
Finish up with a 400 easy drill or pull
Have a safe trip out to the meet, see you at the pool!