Friday, April 17th, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest
odds- 75 choice free drill, 75 drill/swim/drill NO FREE by 25's
evens- 50 fist free, 25 fly kick on side, 75 swim/kick/swim NO FREE by 25's
12 x 50 swim @ :50
2- swim neg split free br 4/2
2- swim/kick by 25's
2- swim IM order by 25's

6 sets of:
1 x 100 swim negative split free br 4/2 @ 1:20
1 x 100 swim free br 4/2, except 3rd 25 is kick, @ 1:20
1 x 100 swim/kick by 50's @ 1:20
1 x 50 kick FAST for time @ :15 rest
1 x 300 swim free br 4/2, desc 1-3, then swim back in sets 4-6, also desc 1-3; #'s 3&6 should be juicy
1:00 rest between sets
After 6th set, 200 easy loosen = 6600 scy. Stretch tonight if you can & enjoy your day off tomorrow!