Tuesday Morning, February 3, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM -e ach 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :15 rest - 50 drill, 25 kick choice - 2 free, 2 NO FREE
8 x 75 swim as follows:
1-2: all free br 4/2 @ 1:10
3-4: free/NO FREE/free by 25's @ 1:10
5-6: all free @ 1:00
7-8: NO FREE/free/NO FREE by 25's @ 1:10
1:00 rest
With fins, 6 sets of:
3 x 50 swim desc 1-3 to FAST @ 1:00
4 x 25** - odds are swim FAST, evens are LUNGUSTER
odd sets @ :35, even sets @ :25
No rest between sets.
200 easy after 6th set = 4500 scy. Have a great day!