Tuesday, June 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :15 rest
2- 50 fist free, 25 choice kick
2- 50 drill NO FREE, 25 breast kick on back
8 x 75 as follows:
2- swim/kick/swim by 25's free @ 1:10
2- swim IM, NO FREE @ 1:15, then 1:10 for last 2
1:00 rest
3 sets of:
2 x 125 swim @ 1:40 - #1, last 25 is kick; #2- middle 25 is swim NO FREE
1 x 250 swim free br 4/2 @ 3:00
2 x 125 swim @ 1:40 as above
1 x 250 swim free br 4/2 @ 2:50
2 x 125 swim @ 1:40 as above
1 x 250 swim free br 4/2 @ 2:40
1:00 rest after 2nd set.
300 easy loosen after 3rd set = 7000 scy. Stretch tonight, eat well. Have a great day!