Friday Morning, December 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :10 rest as follows...
2- 50 offside breathing free drill, 25 breast kick on back, 50 breast pull w/free kick
2- 50 drill/swim breaststroke by 25's, 75 swim-drill-swim backstroke
16 x 75 in sets of 4:
4- swim back/breast/free by 25's @ 1:10
4- swim free @ 1:00 - br 4/2 on 2nd 25, build 3rd 25 to FAST finish
1:00 rest
SPEEDSET - 16 x 50 @ 2:00 FAD
Choice warmdown until 6:50 - no later than that.
Stay well hydrated today, have a great day!