Tuesday, March 31, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
15 x 50 as follows:
2- drill choice @ 1:00 - same stroke for both
1- swim/kick @ :45 - same stroke as 2 x 50's drill
1:00 rest after #15
4 sets of:
5 x 75 kick @ 1:40 - desc 1-3 to FAST, #4 is easy, #5 is FAST again
3 x 150 swim negative split freestyle br 4 @ 2:10 - real good legs on the 2nd 75
No rest between sets.
200 easy loosen after 4th set = 5250 scy. Big morning tomorrow, then moderate pulling tomorrow night on your own. Have a great day!