Friday, November 28, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest, as follows:
odds- IM, drill/swim by 25's
evens- drill/swim by 50's
6 x 100 swim-
odds- negative split free @ 1:15, evens swim IM desc 1-3 to what you can
1:00 rest
6 x 600 as follows:
3 x 125 swim free (@50-100, br 4) - odd sets @ 1:35, even sets @ 1:25
9 x 25 - odd sets @ :25, even sets @ :35
2- swim build to FAST, 1 LUNGBUSTER;
2- kick, 1 LUNGBUSTER;
2- swim FAST, 1 LUNGBUSTER
No rest between sets, except 400 pull free br 4 w/choice equipment after 3rd set
1:00 rest after 6th set
With fins, finish up with:
12 x 50 swim backstroke descend 1-3's @ 1:00 to somehting smoking FAST
Loosen up before you get out. Eat well this weekend, drink lots of water and stretch each day. Sunday at noon - have a great day!