Friday Morning, December 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :15 rest - 75 choice drill, 50 choice kick, 25 skulling
8 x 50 @ :10 rest - 25 ra2 la2 free, 25 choice drill NO FREE
4 x 75 swim free - build kick on 2nd 25 - @ 1:10
4 x 75 swim breast/back/breast by 25's @ 1:15
4 x 75 swim back w/good turns & breakouts @ 1:10
1:00 rest
SPEEDSET: 16 x 50 @ 2:00 FAD
Warmdown at least 400 before you go.
Have a great day!