Thursday, June 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
10 x 50 @ :10 rest - odds drill/swim free, evens drill/swim NO FREE
12 x 50 @ :50
2- swim free br 4/2
2- swim free/NO FREE
2- swim/kick choice
1:00 rest
2 sets of:
2 x 250 swim free br 4/2 @ 3:10
1 x 275 swim free @ 3:10
Get HR immediately & OML
2 sets of:
2 x 150 swim free br 4/2 @ 2:00
1 x 175 swim free @ 2:00
Get HR immediately & OML
2 sets of:
2 x 75 swim free br 4/2 @ 1:00
1 x 100 swim free @ 1:00
Get HR immediately & OML
1:00 rest
16 x 50 @ 2:00 from a dive
300 easy loosen = 6200 scy.
Stretch tonight, eat well. Have a great day!