# Friday — Sprint
course: scy
categories: sprint
total: 3200

== Warmup: 300
3x100 as swim/kick/pull
== Main Set: 2800
3x300 free descend to 80% @4:40/4:50/5:00 (ideally :40 rest)
100 kick easy r1:00
4x200 free descend to 90% @3:10/3:20/3:30 (ideally :30 rest)
100 kick easy r1:00
5x100 choice descend to 95% @1:30/1:40/1:50 (ideally :20 rest)
100 kick easy r1:00
6x50 choice descend to 100% @1:00/1:10 (ideally :15 rest)
== Cool Down: 100
100 choice easy