Monday, December 29, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest
1- 50 fist free, 50 breast kick on back
2- 50 catch-up free w/overkick, 50 fly kick on side
3- 100 drill/swim NO FREE, 100 swim negative split free 4/2
After #9, continue right into...
3 sets of:
2 x 125 swim free br 4/2 @ 1:40
1 x 150 swim free br 4/2 @ 1:40 - whoa!
No rest between sets.
4 sets of:
4 x 75 kick @ 1:10
1 x 50 swim/kick FAST @ 1:00
4 x 75 @ 1:00 - 50 swim, 25 kick
1 x 100 kick FAST - get time & HR
1:00 rest between sets.
200 easy loosen = 7200 scy. Do some HW tonight so you don't have everything to do next Sunday. Stretch and drink lots of water, too. Have a great day!