Calvin S

Friday 9/28

"Sprint King"

PM only SCY

3x
400 @ 5:20 swim 4/6/2 turns
6x50 @ 1:00 #1,6 FR, #2-5 IM order (RD1: kick, RD2: drill/build, RD3: Fast/EZ)
3x100 @ 1:15, 1:10, 1:20 (IM) by round, D1-3

100 EZ

Sprint King:
4x
50 @ 5:00 FAST IM order by round (200 EZ after each 50)
1x
100 @ 5:00 IM (200 EZ after the 100)

500 kick w/ board + fins 100 FL/100 FR
100EZ

Total:5000

Results:
FL 26.8
BK 32.0
BR 29.6
FR 24.9
IM 1:02.5

The college team does this every year and I participate, although being one of the coaches this year, I couldn't swim it with them, so I swam int he preceding hour.