Thursday, April 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 200 @ :20 rest as follows:
1st 100- drill/fly kick on side/drill/swim - NO FREE
2nd 100 - swim IM desc 1-3, 4-6
1:00 rest after #6
3 sets of:
6 x 75 kick @ 1:10
6 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
1 x 300 swim free - descend the 100's 1-3 on each 300
1:00 rest between sets.
200 easy loosen after 3rd set = 5450 scy. Stretch tonight, have a great day!