Monday Morning, January 26, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :15 rest
1&2: 50 fist free, 50 choice drill NO FREE
3&4: 50 choice free drill, 50 choice drill/swim by 25's
8 x 75 as follows:
2- swim free - build legs on 2nd 25 - @ 1:10
2- drill/swim/drill by 25's NO FREE @ 1:20
1:00 rest
With fins (MCA- for anybody who did this set last night, go these 50's kick desc 1-3):
21 x 50 swim @ 1:00, desc 1-3 to all out smoking FAST
Finish up with 1 x 600 pull free br 4/2 = 4450 scy. Have a great day!