Wednesday, March 4, 2009

SPRINTERS - written for scy

400 swim relaxed frestyle
400 reverse IM - each 100 is 50 drill, 50 choice
200 easy choice skulling
1:00 rest
6 x 75 @ :10 rest - 25 ra2 la2 free, 50 drill choice NO FREE - mix up strokes
4 x 50 swim IM order by 25's @ :50
3 x 150 swim free br 4/2 @ 2:00
1:00 rest
With fins, 3 sets of:
4 x 25 @ :40
odds- swim build to FAST
evens- drill
3 x 50 drill @ 1:00
4 x 25 @ :40
odds- swim FAST
evens- LUNGBUSTER
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:00
No rest between sets.
200 easy loosen after 3rd set = 3800 scy. Stretch tonight if you can, drink lots of water & eat well. Tomorrow will be kicking. Have a great day!