Friday Morning, January 16, 2009

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 200 - 50 offside breathing freestyle drill, 50 2 kicks 1 pull breaststroke drill
:15 rest
1 x 200 - 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
:15 rest
1 x 200 - 50 offside breathing freestyle drill, 50 choice breaststroke drill
:15 rest
3 sets of:
3 x 25 swim dist per stroke breaststroke @ :35
1 x 75 swim free/breast/free by 25's @ 1:10
1 x 75 swim breast/free/breast by 25's @ 1:10
3 x 25 swim breaststroke FAST @ :40
No rest between sets.
6 x 125 swim @ 1:50
odds are 50 free, 75 backstroke
evens are 75 free, 50 breaststroke
1:00 rest
With fins, 6 sets of:
2 x 50 drill @ 1:00
4 x 25 swim FAST @ :45 - each round is :05 faster (@ :40 in 2nd round, @ :35 in 3rd round, etc...)
No rest between sets.
200 easy loosen after 6th set = 4650 scy. Enjoy your day off!