Wednesday, July 1, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/swim/drill/kick
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
1- 100 swim free, 50 drill-swim by 25's NO FREE;
2- 50 swim free, 100 IM
3- 50 swim free, 50 swim NO FREE
6 x 100 @ 1:30
#1- 75 free/25 NO FREE, #2- 50/50, #3- 25/75
1:00 rest
12 sets of:
1 x 100 swim free br 4/2 @ 1:10
2 x 50 swim at 200 GP or faster @ :50
1 x 50 drill
1:00 rest between sets.
After 4th & 8th sets, 100 easy
Finish up with..
800 pull free br 4/2 = 6500 scy. Stretch tonight, get excited for the rest of the week. Have a great day!