Thursday, January 15, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - go 4 x 100 IM drill's, smooth & long
200 easy choice skulling
1:00 rest
400 - 50 drill/swim free by 25's, 50 drill/swim NO FREE by 25's
:20 rest
300 - 50 swim negative split free br 4/2, 50 swim negative split NO FREE
:20 rest
200 - 100 drill/swim dps by 25's free, 100 drill/swim dps by 25's NO FREE
:20 rest
6 x 25 - 1/2 swim FAST, 1/2 drill @ :35
1 x 200 IM - swim 2 x 100 IM's, desc 1-2
1:00 rest
6 sets of:
2 x 75 swim free br 4/2 @ :55
1 x 150 swim free br 4/2 @ 1:40
No rest between sets. Get HR at end & OML
1:00 rest after 6th set.
12 x 50 @ :50 - 1 swim negative split back, 2 kick
1 x 100 kick FAST for time - get time
:30 rest
12 x 50 @ :45 - 1 swim neg split choice, 2 kick
1 x 100 kick FAST for time - get time
:30 rest
12 x 50 @ :40 - 1 swim negative split, 1 swim/kick by 25's, 1 kick
1 x 100 kick FAST for time - get time
:30 rest
1 x 600 pull free w/choice equipment, but switch equipment at 300
1:00 rest
1 x 150 kick FAST for time - can you be close to half your total from 3 x 100's?
200 easy loosen = 7000 scy. Stretch tonight and do an excellent job preparing for your exams. Keep up the good work - have a great day!