Thursday, March 26, 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
1 x 800 as follows:
50- ra2 la2 freestyle drill, 50 choice drill/swim by 25's NO FREE, build kick to strong on 25 swim
1:00 rest
4 sets of:
6 x 50 @ :50 -
1&2 swim/kick by 25's
3&4 swim neg split free br 4/2
5&6 kick choice
6 x 25 kick FAST @ :40
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Do a good job with Carla's workout tonight & enjoy your day off tomorrow. Have a great day!