Friday, January 2, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 1200 - 100 drill/kick by 50's choice, 100 swim - same stroke as 1st 100, desc 1-4, 100 swim IM
16 x 75 as follows:
1-4: 50 2 kicks 1 pull breaststroke, 25 choice kick build to FAST @ 1:15
5-8: 50 swim, 25 kick NO FREE @ 1:10
9-12: swim free w/BIG 6 beat kick on 2nd 25 @ 1:00
13-16: swim/kick/swim by 25's "slide" IM @ 1:10
1:00 rest
3 sets of:
1 x 150 swim negative split free br 4/2 @ 1:50
3 x 50 kick FAST @ 1:00
1 x 150 swim negative split free br 4/2 @ 1:50
6 x 25 kick FAST @ :30
1 x 150 swim negative split free br 4/2 @ 1:50
1 x 150 kick FAST for time
Get HR immediately after you finish
:30 rest between sets.
2 x 300 easy pull w/choice equipment @ :20 rest = 6700 scy. Enjoy your day off tomorrow, make sure your HW is done. Have a great day!