Tuesday, March 24, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :20 rest as follows:
100 drill/kick by 25's, 100 swim/kick by 25's; 1st 2 x 200's are free; 3&4 are NO FREE
1:00 rest
3 x 50 swim free br 4/2 @ :55
8 x 25 kick @ :30 - get average time
3 x 50 swim free br 4/2 @ :55
8 x 25 kick @ :35 - hold faster average time than previous 8 x 25's
3 x 50 swim free br 4/2 @ :55
16 x 25 @ :40 - 3 kick FAST, 1 LUNGBUSTER
1 x 300 swim - 4 x 75's IM (no free), desc 1-4 to what you can
200 easy loosen = 3550 scy.
Do an excellent job with your HW today & get excited for the summer. Have a great day!