Monday, December 22, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/breast kick on back by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 75 @ 1:20 - 50 breaststroke pull w/free kick, 25 fly kick on side
2 x 100 @ 1:45 - 50 2 kicks 1 pull breaststroke, 50 choice drill fly
1 x 100 swim breaststroke/fly by 25's build each 25 to FAST
:10 rest
3 x 25 FAST dolphin kick LUNGBUSTERS @ :40
:30 rest between sets.
After 3rd set, get HR immediately & OML.
3 sets of:
6 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
4 x 125 @ 1:45 "slide" IM - #1 is 50 fly, then 25 each of back, breast & free; @#2 is 25 fly, 50 back, then 25 each of breast & free, etc...
3 x 100 swim free br 4/2 @ 1:10
:30 rest between sets - no more than that
After 3rd set, get HR & then get right into...
1 x 400 pull easy free br 4/2 = 6500 scy. Eat well tonight, drink lots of water and start your HW. Have a great day!