Wednesday, November 5, 2008

SPRINTERS - written for scy

400 swim freestyle - long stroke, good breakouts
400 reverse IM - each 100 is drill/kick fly on side by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 50 breast pull w/free kick @ 1:00
4 x 75 - breast drill/kick choice/breast drill @ 1:20
12 x 25 as follows:
2- fly pull w/free kick @ :40, 1- LUNGBUSTER @ :20
1:00 rest - take fins off and continue right into...
3 sets of:
2 x 75 swim free/fly/free by 25's @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
2 x 75 swim backstroke - good aggressive breakouts @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
2 x 75 swim breaststroke/free/breaststroke @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd set)
6 x 75 swim freestyle @ :55
No rest between sets.
1:00 rest after 3rd set - get HR immediately & OML
8 x 1/2 pool sprints @ :30
2 x 300 swim free @ 3:40
8 x 1/2 pool sprints @ :30
2 x 300 swim free @ 3:30
8 x 1/2 pool sprints @ :40
2 x 300 swim free @ 3:20
1:00 rest - get HR immediately & OML
Finish up with 400 easy pull = 7000 scy- concentrate on finishing last third of your stroke, rolling hips evenly. Eat well tonight & stretch if you can. Hope your test went well today. Have a great day!