Wednesday, October 29, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:20 - drill/kick/swim by 25's, 2 are free, 2 NO FREE
8 x 100
2- swim 50 free, 50 swim NO FREE @ 1:40
2- swim 50 free, 50 choice kick @ 1:30
1:00 rest
2 sets of (nice and steady here, make the 150's with :02-:04 to spare):
2 x 125 swim free @ 1:40
1 x 150 swim free @ 1:40
1 x 125 swim free @ 1:40
2 x 150 swim free @ 1:40
:30 rest between sets - get HR; after 2nd set, get HR immediately & OML.
2 sets of:
4 x 50 kick @ :50
4 x 25 kick FAST @ :40 - #4 is LUNGBUSTER
4 x 50 kick @ :50
1 x 100 kick FAST for time
1:00 rest between sets; after 2nd set, get right into...
Start @ the top:
4 x 50 easy choice swim @ :55
3 x 200 kick @ 3:40 descend 1-3 to all out FAST!
4 x 75 easy choice loosen @ 1:30 = 6300 scy. Do an excellent job on your HW tonight and get excited for November. Have a great day!