Thursday, April 9, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
7 x 100 @ :15 rest
odds- 50 fist free drill, 50 choice kick
evens- drill/swim by 25's NO FREE
1:00 rest after #7
6 sets of:
12 x 25 @ :40 (1st & 4th set; 2nd & 5th set @ :35; 3rd & 6th set @ :30) as follows:
2- swim FAST; 2- kick FAST; 2 LUNGBUSTER
6 x 50 swim negative split freestyle @ :40 br 4/2
No rest between sets; 400 pull free br 4/2 w/choice equipment after 3rd set
200 easy loosen after 6th set = 5900 scy. Hope your exam went well. Have a great day!