Monday, January 19, 2009

SPRINTERS - written for scy

400 siwm freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 1/2 ra 1/2 la backstroke
6 x 50 @ :50 - 25 back, 25 breast
6 x 50 @ :40 - 25 free, 25 back
1:00 rest - get HR
4 sets of:
2 x 200 swim free br 4/2, except 3rd 50 is kick @ 2:35 (odd sets) & 2:25 (even sets)
1 x 75 FAST - 25 swim, 50 kick - get time
:10 rest
1 x 25 LUNGBUSTER @ :40
No rest between sets. Easy 100 after 4th set, then...
6 x 25 kick @ :40 - desc 1-3 & 4-6 to all out smoking FAST
1:00 rest
MYSTERY SET
Easy 200 warmdown after the MYSTERY SET. Do an excellent job on your exams. Have a great day!