Monday, January 5, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00 as follows:
2- catchup free w/overkick (@ :50 for #'s 9-10 & 13-14)
2- choice breaststroke drill - either breast pull w/free kick or 2 kicks 1 pull (same drill for both)
1 x 700 as follows:
odd 100's- negative split free br 4/2, even 100's- easy/FAST breaststroke by 25's
1:00 rest
With fins, 8 sets of:
1 x 50 @ :50 - 25 swim build to FAST, then 25 drill
1 x 50 @ :50 - 25 swim FAST, 25 LUNGBUSTER
2 x 25 drill @ :40
1 x 50 swim FAST for time @ 1:00
No rest between sets.
After 8th set, continue right into...
6 x 50 @ :50 - 2 kick, 1 swim negative split free or back
1 x 200 IM drill/swim by 25's - build the 25 swim to FAST, @ 3:15
6 x 50 @ :45 - 2 kick, 1 swim negative split free or back
1 x 200 IM - as above, @ 3:15
6 x 50 @ :40 - 2 kick, 1 swim negative split free or back
1 x 200 IM - as above @ 3:15
6 x 50 @ :45 - 2 swim/kick by 25's, 1 kick FAST for time
1 x 200 IM - as above @ 3:15
6 x 50 @ :50 - 2 swim/kick by 25's, 1 kick FAST for time
1:00 rest
1 x 200 kick FAST for time
6600 scy. Warmdown well before you get out, stretch out your legs. Drink plenty of water tonight & eat well. Tomorrow, we'll include a set of 25's from a dive. Have a great day!