Friday Morning, November 6, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 fist free, 50 choice backstroke drill
2 x 200 @ :20 rest - 100 drill, 100 swim, all backstroke
4 x 75 swim back/breast/free by 25's @ 1:15 (@ 1:10 in 2nd set)
No rest between sets.
After 2nd set, 1:00 rest, then...
16 x 50 @ 2:00 speedset
Warmdown until you have to go.
See you early this afternoon, have a great day!