Tuesday, January 13, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00
2- ra2 la2 freestyle drill
2- 2 kicks 1 pull breaststroke
8 x 50
2- negative split freestyle br 4/2 @ :45
2- swim/kick by 25's NO FREE
1 x 800 pull free br 4/2
:30 rest
8 x 100 swim negative split freestyle @ 1:15
1:00 rest - get HR immediately
6 sets of:
4 x 25 @ :35 - 1/2 sprint, 1/2 drill
4 x 50 swim/kick by 25's @ :40
1 x 100 kick negative split @ 1:40
1 x 50 kick FAST for time
:30 rest between sets.
200 easy loosen after 6th set = 6300 scy. Do an excellent job on your HW tonight and be careful getting to workout tomorrow morning. Have a great day!