Thursday, January 8, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
6 x 50 @ 1:00 - drill/swim by 25's, change stroke each round
1 x 400 as follows:
1st round - drill/swim negative split by 50's;
2nd round - pull free w/choice equipment;
3rd round - swim IM - 4 x 100 IM's, nice and smooth with good turns & breakouts.
1:00 rest between sets.
With fins:
24 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
300 easy loosen = 4000 scy. Drink lots of water tonight and try to stretch. Have a great day!