Friday, December 26, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 900 as follows:
50 fist free, 50 choice drill NO FREE, 50 swim negative split - same stroke you drilled on 2nd 50
6 x 50 swim/kick choice @ :50 desc 1-3, 4-6
1:00 rest
3 sets of:
1 x 250 swim freestyle br 4/2 @ 3:00
3 x 75 @ 1:15 - 50 swim, 25 kick desc 1-3 to what you can
1 x 75 kick FAST for time @ 1:30
1 x 250 swim freestyle br 4/2 @ 3:00
3 x 75 kick FAST @ 1:45
1 x 75 - 50 swim, 25 kick FAST for time
1:00 rest between sets.
Finish up with:
3 x 400 swim negative split free br 4/2 - one 400 can be pull
200 easy loosen = 6400 scy. Eat well, stretch & start some HW this weekend. Sunday at noon. Have a great day!