Wednesday, December 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest
2- 50 choice free drill, 25 breast kick on back
2- 50 swim free, 25 choice drill NO FREE
2 x 300 @ :20 rest - 50 swim neg split free, 50 drill/swim NO FREE
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill
1:00 rest
20 x 200 @ 4:00 - 100 FAST, 100 drill - anything 55.0 or slower doesn't count
200 easy warmdown = 6600 scy
Stretch tonight and get to sleep as early as possible. Plan on regular time tomorrow. Have a great day!