Tuesday, December 23, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle - good turns, kick while breaking out
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :20 rest - drill/kick/drill/swim by 50's
8 x 50 - 2 drill/swim by 25's @ 1:00, 2 swim free/NO FREE by 25's @ :50
8 x 25 swim FAST for :08 with NO BREATHING, then easy to the end @ :40
1 x 300 pull free br 4/2 @ 4:30 - choice equipment
8 x 25 swim as above @ :40
8 x 50 pull free br 4/2 @ :45 - different equipment than 300 pull
8 x 25 swim as above @ :40
3 x 200 pull free br 4/2 @ 2:40 - negative split or descend to what you can
8 x 25 swim as above @ :40
1 x 1200 swim as follows:
200 swim free br 4/2 - concentrate on kicking free AS YOU BREAKOUT
100 swim choice NO FREE desc the 4 x 25 to FAST
1:00 rest
With fins, 3 sets of:
3 x 75 breast pull w/free kick @ 1:10
3 x 25 breast pull w/dolphin kick @ :40
After 3rd set, take fins off and continue right into...
16 x 50 @ 1:00 breaststroke: swim 1-3 descend to FAST, #4 is drill
200 easy loosen = 7000 scy. Eat well tonight, stretch if you can and get ready for tomorrow. Have a great day!