Wednesday, November 26, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/breast kick on back by 25's
200 easy choice skulling
1:00 rest
8 x 125 all @ :15 rest as follows:
odds- 50 fist free, 75 drill/drill/kick choice NO FREE (go at least 2 breaststroke)
evens - 50 swim free br 4, 75 swim/kick/swim, same stroke as you drilled above
After #8, continue right into:
6 x 100 swim freestyle @ 1:15 - good turns, strong 3rd 25
1:00 rest
3 sets of:
4 x 50 swim negative split free @ :50
4 x 50 swim free/breaststroke by 25's @ :50
2** x 75 swim free br 4 @ 1:00
** 75's swim free are @ :55 in the 2nd set, & @ :50 in the 3rd set - br 4 on all of them
1 x 400 pull free br 4 @ 5:30
With fins, 5 sets of:
2 x 50 drill @ 1:00
1 x 50 @ :50 - 25 LUNGBUSTER, 25 swim build to FAST finish
1 x 50 @ :40 - 25 swim FAST, 25 LUNGBUSTER
No rest between sets.
200 easy loosen = 6650 scy. Eat well tonight, drink lots of water & stretch, maybe get a little schoolwork done. Have a great day!