Monday, December 1, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle - roll hips, long stroke
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
21 x 50 in sets of 3 as follows:
1- drill/kick by 25's @ 1:00
2- swim/kick by 25's @ :50
3- swim negative split free @ :40
After #21, continue right into:
6 x 25 @ :40 - odds are 1/2 FAST 1/2 drill; evens are build to FAST finish
1:00 rest
BROKEN SWIMS
4 sets of:
1 x 50 swim FAST @ :15 rest
2 x 25 swim FAST @ :10 rest
100 easy drill
:30 rest
4 x 25 swim FAST @ :10 rest
100 easy drill
:30 rest
1 x 50 swim FAST from a dive
:10 rest
1 x 50 swim FAST from a push
200 - 50 drill PERFECT, 50 easy choice
1:00 rest
After 4th set, finish up with:
5 x 150 free @ 2:00 - br 4 at 75-125, can be pull if you wish
5750 scy. Stretch tonight if you can, eat well and drink plenty of water to help you recover for tomorrow (juicy kicking). Have a great day!