Thursday, October 30, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick choice by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest, 50 fist free drill, 50 choice free drill
8 x 25 @ :35 - 2 swim 1/2 FAST 1/2 drill, 1 LUNGBUSTER
4 x 100 50 offside breathing freestyle drill, 50 choice kick on back @ :10 rest
8 x 25 @ :35 - 2 swim build to FAST, 1 LUNGBUSTER
1:00 rest
Big set here, in 2 parts - you'll go through the following (part A & part B) a total of three times, so don't waste any time (Part A twice, part B once; part A twice, part B once; part A twice, part B once)
Part A - two times through
3 x 100 swim free @ 1:10
1 x 75 swim FAST for time - get time, take :10 rest, then...
1 x 50 drill PERFECT @ 1:00
3 x 25 @ :40 swim FAST for time - get time, add up; can you be faster than the 75?
50 easy loosen between sets.
After 2 times through A, then go into B - just one time through part B
Part B - one time through
2 x 100 swim free @ 1:10
1 x 75 swim FAST for time - get time
:15 rest
1 x 25 swim FAST
:10 rest
1 x 25 swim FAST
:05 rest
1 x 25 swim FAST
Add the three 25's together, are they faster than the 75?
After part B, get right into...
1 x 150 easy choice, drill or pull, then
1:00 rest between sets.
Warmdown what you can, loosen up your legs. Do a good job with your HW tonight and eat well. Have a great day!