Thursday, August 20, 2009

SPRINTERS - written for scy
Do as much or as little of this as you'd like.

400 swim freestyle
400 reverse IM - drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :30 rest
75 IM drill (NO FREE), 50 choice skulling, 25 fly kick on side
1:00 rest after #3 - get your HR immediately after 3rd 300
2 sets of:
12 x 50 choice @ :55
1 x 300 pull free br 4/2
1:00 rest between sets.
300 easy choice loosen = 4000 scy. Eat well tonight & get to sleep as early as possible. Have a great day!