Friday Morning, February 6, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - drill on odd 100's, swim on even 100's
200 easy choice skulling
1:00 rest
2 sets of - swim, drill & kick - all in the same stroke, NO FREE:
4 x 50 drill @ 1:00
6 x 50 swim/kick by 25's @ :50 (@ :45 in 2nd set)
No rest between sets.
3 sets of:
4 x 100 kick negative split @ 1:40 (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
1 x 300* swim free br 4/2 @ 4:15
*200 cruise/100 strong in 1st set;
100 cruise/200 strong in 2nd set;
300 strong in 3rd set - get HR immediately & OML
6 x 50 kick FAST @ 1:10
1:00 rest
If there is time, finish up with...
With fins, 18 x 25 as follows:
1- swim build to FAST @ :40;
2- swim all out FAST @ :30
3- LUNGBUSTER @ :20
200 easy loosen = 5050 scy. Do an excellent job in school today, have a great day!