Tuesday, January 20, 2008

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
4 x 50 choice freestyle drill @ 1:00
4 x 75 @ 1:20 - 25 ra2 la2 freestyle drill, 50 choice backstroke drill
4 x 50 @ 1:00 - 25 ra backstroke drill, 25 la backstroke drill
1 x 900 as follows:
150 pull free br 4/2 with choice equipment, 150 swim negative split backstroke
1:00 rest
MYSTERY SET from yesterday:
3 x 25 kick FAST @ :25
1 x 100 swim BIG negative split free @ 1:30
4 x 25 kick FAST @ :25
1 x 100 swim BIG negative split free @ 1:30
Continue up to 6 x 25 kick FAST @ :25, then back down to 3 x 25, all with 1 x 100 swim BIG negative split free @ 1:30
1:00 rest after last 100 negative split.
At least 3 sets of:
3 x 75 swim backstroke @ 1:10 (@ 1:05 in 2nd set, @ 1:00 in 3rd, @ :55 in 4th???)
3 x 75 swim backstroke desc 1-3 to what you can @ 1:30
No rest between sets.
600 pull after 4th set = 6450 scy. Hope your exams go well. Have a great day!