Tuesday, November 4, 2008

SPRINTERS - written for scy

400 swim freestyle - long stroke, good turns
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 @ 1:15 - drill/swim/drill by 25's, mix it up by set
1 x 125 swim free - except 3rd 25 is swim NO FREE, same stroke you drilled on 75's, @ 1:50
1 x 125 swim free @ 1:40 - desc by round, so in the 3rd it's strong
No rest between sets.
1:00 rest after 3rd set.
6 x 50 swim/kick free by 25's @ :45
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :40
1:00 rest
6 x 50 swim/kick by 25's NO FREE @ :45
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :35
1:00 rest
6 x 50 swim/kick by 25's @ :40 - your choice of stroke
3 x 200 swim free @ 2:25
1 x 250 swim free @ 2:50
8 x 25 kick FAST @ :30
1:00 rest
Finish up with...
400 kick choice on back - every 3rd 25 is FAST
400 easy pull - long stroke, rotate hips evenly
Do an excellent job on your HW and keep trying to get extra rest this week. Have a great day!