Wednesday Morning, January 21, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
6 x 200-
odds- 50 choice freestyle drill, 50 2 breast/2 fly drill @ 3:15
evens - swim negative split free br 4/2 @ 2:45
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill
1:00 rest
With fins, 4 sets of:
9 x 25 - 2 swim FAST @ :40, 1 LUNGBUSTER @ :20 (can be 2/1, 1-1-1, & then 1/2)
3 x 75 swim - same stroke as 25's above - desc 1-3 to all out FAST
No rest between sets.
200 easy loosen = 4400 scy. Hope your exams go well - have a great day!