Thursday, June 26, 2008

BISCUIT -written for scy

300 easy freestyle
300 reverse IM - 75 of each stroke, each 75 is drill/swim/kick by 25's
:30 rest
6 x 50 easy swim freestyle @ :55 - OR... @ :10 rest
1:00 rest
2 sets of:
4 x 25 kick descend 1-3 to FAST, hold (FAST again) for #4 - @ :45
2 x 50 swim negative split freestyle @ :55 OR @ :10 rest
4 x 25 swim choice descend 1-3 to FAST, hold (FAST again) for #4, @ :45
2 x 50 kick choice negative split @ 1:10 OR @ :15 rest
1:00 rest between sets.
1700 scy. Warmdown a bit before you get out. Have a great day!