Friday Morning, June 5, 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
4 x 125 @ :15 rest - 50 fist free, 75 drill/kick/drill by 25's
3 sets of:
1 x 100 swim/kick choice by 25's - FAST breakout on 25's kick, then easy kick to the end, @ 1:40
3 x 50 swim free/NO FREE by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
No rest between sets.
1:00 rest after 3rd set
With the grudge belt & board.....
:10 kick FAST, :20 rest - for ten minutes
1:00 rest
16 x 50 @ 2:00
Warmdown an easy 200 beofre you go. Do a great job on your exam, have a great day!