Friday, January 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/swim by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :20 rest - 50 choice free drill, 25 kick build to moderate, 25 swim free, 50 drill/swim NO FREE
12 x 100 swim
1-2: 50 swim free br 4/2, 25 swim NO FREE build to FAST, last 25 is swim free @ 1:25
#3: swim negative split free br 4/2 @ 1:10
1:00 rest
12 x 75 @ 1:30 as follows:
1-4: 1st 75 is swim/drill/swim by 25's, then 2-4 are swim FAST
5-8: 1st 2 are swim/drill/swim by 25's, then 3&4 are swim FAST
9-12: 1st 3 are swim/drill/swim by 25's, then #4 is swim FAST
6 x 100 pull free br 4/2 @ 1:20
1:00 rest
12 x 75 @ 1:30 as follows:
1-4: 1st 3 are swim/drill/swim by 25's, then #4 is swim FAST
5-8: 1st 2 are swim/drill/swim by 25's, then 3&4 are swim FAST
9-12: 1st 75 is swim/drill/swim by 25's, then 2-4 are swim FAST
15 x 25 @ :40 - 2 FAST swim, 1 LUNGBUSTER
1 x 600 pull free br 4/2
200 easy loosen = 6400 scy. Rest up tomorrow, try to stretch. Sunday at noon, 50's at 200 Goal Pace. Have a great day!