Wednesday, December 17, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
14 x 25 @ :30
odds- choice drill; evens- dolphin kick on back with FAST breakout
1 x 150 - 25 swim free (br 4/2), 25 swim choice build to FAST finish - should be same stroke as you drilled on the 25's above @ 2:15
1 x 200 swim negative split freestyle br 4/2
:30 rest between sets.
After 3rd set, get HR immediately & OML
16 x 100 swim as follows:
1-4: swim free br 4/2 @ 1:20
5-8: swim IM @ 1:30
9-12: swim free @ 1:15
13-16: swim IM @ 1:25
1:00 rest - get HR
Finish up with...
1 x 400 pull free br 4/2 with choice of equipment
200 easy loosen = 5300 scy. Do an excellent job with your HW tonight & stretch if you can - Carla's workout tomorrow night! Have a great day!