Tuesday, December 2, 2008

SPRINTERS - written for scy

400 swim freeestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 fist free, 25 breast kick on back
4 x 75 @ 1:15 - 50 1/2 ra 1/2 la backstroke drill, 25 choice kick build to FAST finish
8 x 100 @ 1:15
odds- swim negative split free br 4 @ 2nd 50;
evens - 50 swim free, 25 swim back build to FAST finish, 25 swim free br 4
1:00 rest
4 sets of:
4 x 25 kick FAST @ :40
1 x 100 kick negative split @ 1:40
4 x 25 kick FAST @ :40
1 x 50 kick FAST for time
1:00 rest between sets.
After 4th set...
1 x 200 kick FAST for time
1:00 rest
With fins:
21 x 75 swim desc 1-3 to all out smoking FAST @ 1:30
odd sets of 3 are backstroke; evens are choice - some can be free, some should be breast or fly
200 easy warmdown = 5775 scy
Tomomrrow morning will be easy pulling, with half pool sprints working on turns. Eat well tonight, drink lots of water and try to stretch out your legs. Have a great day!