Friday, February 21, 2009

SPRINTERS - written for scy
This is it, last day to train!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50
2- drill choice @ 1:00
2- swim free/NO FREE by 25's @ :50
16 x 75 as follows:
4- swim free @ 1:00 br 4/2
4- swim free/NO FREE/free by 25's @ 1:10
4- swim free @ 1:00 br 4/2
4- swim NO FREE/free/NO FREE by 25's @ 1:10
1 x 200 drill/swim by 25's - build each 25 swim to FAST finish, switch strokes by 50 @ 3:15
8 x 25 @ :35 - odds are 1/2 FAST 1/2 drill, evens are build to FAST finish
1:00 rest
From a dive: 5 x 50 @ 6:00
6 x 150 swim free br 4/2 - 2 @ 1:55, 1 @ 1:45
1:00 rest
With fins, finish up with 5 sets of...
1 x 100 drill @ 1:45
2 x 50 @ 1:00 - 25 swim FAST, 25 LUNGBUSTER (can you be faster than 50's FAD?)
1 x 50 kick FAST @ 1:00
No rest between sets.
400 easy loosen = 5800 scy. Great job with the training, now the focus is REST. Have a great weekend!