Friday, November 7, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/choice by 25's
200 easy choice skulling
1:00 rest
1 x 200 - choice drill free/NO FREE by 50's
:10 rest
6 x 25 @ :40 - 2 drill choice, 1 kick breast on back
1 x 200 - 50 breast drill, 50 swim free/breast by 25's
:10 rest
6 x 25 @ :30 - 1 swim build to FAST, 1 drill - same stroke for all 6
1 x 200 swim negative split free @ 2:40
6 x 25 @ :20 - 2 swim strong, 1 LUNGBUSTER
1:00 rest
3 sets of:
4 x 125 swim free @ 1:40 (@ 1:35 in 2nd set; @ 1:30 in 3rd set)
1 x 400 pull free - paddles for 2 sets, no paddles for one set - long, smooth stroke, roll hips evenly
:30 rest between sets.
With fins, 6 sets of:
1 x 50 @ :50 - 25 swim build to FAST turn, 25 drill
3 x 25 @ :40 - odds are swim FAST, #2 is drill
No rest between sets.
Finish up with...
1 x 1200 as follows:
100 swim backstroke, 100 kick easy choice - just loosen up your legs here, 200 choice - can be pull (but with no paddles), swim or drill.
50 easy loosen = 7000 scy. Eat well tonight and get as much sleep as possible this weekend. Tomorrow will be swim/kick 100's. Have a great day!