Friday, June 12, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 offside breathing freestyle drill @ :10 rest
4 x 75 @ 1:20 - 25 ra2 la2 free, 50 drill/swim by 25's, NO FREE
6 x 125 @ 2:00 - 75 swim free br 4/2, 50 choice drill/swim by 25's
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
1:00 rest
18 x 150 @ 4:00 as follows:
odds-
75 swim FAST
:20 rest
50 swim at 200 GP or FASTER
:10 rest
25 kick FAST
evens - choice drill or pull
Warmdown with 3 x 300 pull or drill @ :20 rest in between = 6150 scy. Eat well this weekend, wear sunscreen if you're going to be outside. Sunday's workout will be up early Sunday Morning. Have a great day!