Monday Morning, December 29, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 fist free drill, 25 breast kick on back
4 x 50 choice drill NO FREE @ 1:00
4 x 75 @ :10 rest swim NO FREE/free/NO FREE by 25's
12 x 100 pull free br 4/2 @ 1:20 - choice equipment
1:00 rest
With fins, 3 sets of:
6 x 25 @ :30 - odds are swim FAST; evens are LUNGBUSTER
1 x 50 swim FAST @ 1:00
6 x 25 @ :30 - 2 kick FAST, 1 LUNGBUSTER
2 x 50 swim FAST @ 1:00
No rest between sets.
200 easy loosen = 4550 scy. Drink lots of water today and stretch. Have a great day!