Monday, March 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 as follows, all @ 1:20:
1-4 50 fist free, 25 choice kick
5-8 50 swim free br 4/2, 25 choice different kick
9-12 drill/kick/drill by 25's NO FREE
13-16 kick/drill/kick by 25's NO FREE
12 x 50 @ :55
3- swim free br 4/2 @ :55
3- swim NO FREE/free by 25's
200 easy loosen = 3000 scy
Have a great day!