Tuesday, April 22, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest
18 x 50
2- drill choice free @ 1:00, 1- kick IM order by 25's @ :50
600 reverse IM - 150 of each stroke, 75 drill, 50 kick, 25 swim
1:00 rest
12 x 50 @ :50 - 2 free br 3, 2 IM order by 25's
12 x 50 @ :45 - 2 free br 3, 2 IM order by 25's
12 x 50 @ :40 - 2 free br 3, 2 IM order by 25's
1:00 rest
6 x 5 minute swims @ 6:00, descend your effort 1-3, 4-6 so #'s 3 & 6 are juicy.
800 pull br 3/5/7/9 by 50's

Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!