Thursday, January 22, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :15 rest - 100 drill choice free, 100 swim free
4 sets of (one set in each stroke for 50's & 25's):
4 x 50 drill kick by 25's @ 1:00
4 x 25 - 1/2 swim FAST, 1/2 drill @ :35
1 x 100 IM swim, desc 1-4 to what you can @ 1:40
No rest between sets.
3 sets of:
3 x 125 swim free br 4/2 @ 1:30 - big 6 beat kick on last 50
3 x 75 kick @ 1:10
No rest between sets.
6 sets of:
1 x 100 swim/kick by 50's @ 1:30
1 x 50 kick FAST for time @ 1:00
1 x 50 swim/kick by 25's @ :40
1 x 100 kick FAST for time @ 2:00
No rest between sets.
400 easy pull = 7000 scy. Eat well tonight, try to stretch and get excited for tomorrow's workout. Have a great day!