Friday, October 24, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 200 as follows, all @ :15 rest:
odds- drill/swim - build swim to FAST finish, by 25's - 100 free, 100 main race stroke NO FREE
evens - pull free, only 2 x 200 can be with paddles - 3rd 50 br 6 or 7 on all 3
1:00 rest after #6, then...
6 sets of:
3 x 50 swim/kick by 25's @ :45 - odd sets free, even sets NO FREE
1 x 200 kick negative split @ 3:15
1 x 75 kick FAST for time @ 1:30
No rest between sets.
2 sets of:
3 x 125 swim free @ 1:40
1 x 150 @ 1:40
3 x 150 @ 1:45
1 x 75 @ :45
1:00 rest between sets.
150 easy loosen = 7000 scy. Make sure you've loosened up before you get out, especially your legs. Do an excellent job with your HW this weekend, eat well and get excited for the taper. Have a great day!