Wednesday Morning, September 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 @ :10 rest - swim/drill/swim by 25's - free
4 x 75 @ :10 rest - drill/swim/drill by 25's - NO FREE
1:00 rest after 2nd set, get HR
6 x 100 swim negative split @ 1:30 - NO FREE @ 3rd 25
1:00 rest - get fins
With fins:
24 x 50 @ 1:00
1-3 swim desc 1-3 to all out smoking FAST
#4- 25 LUNGBUSTER, 25 swim FAST - how close can you come to your time from #3?
1:00 rest after #24 - get HR
Finish up with...
3 x 200 @ :15 rest - 50 choice drill, 50 choice skulling
4600 scy. Hope your exams go well, try to drink lots of water today. Have a great day!