Monday, February 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 50 freestyle drill @ 1:00 - odds, fist drill; evens, choice free drill, but no fist drill
2 sets of:
3 x 50 drill @ 1:00 NO FREE
1 x 200 - 100 swim free, then 100 drill/swim NO FREE by 25's @ 3:15
No rest between sets. After 3rd set...
3 x 100 swim @ 1:25 moderate free br 4/2, rolling hips & finishing stroke,
OR....
3 x 100 swim @ 1:35 - 75 moderate free br 4/2, 25 NO FREE
1:00 rest
6 sets of:
2 minutes vertical kick w/bleach bottle
:25 fly kick, :25 breaststroke, kick, :10 rest
1 x 300 swim free br 4/2 @ 4:00, desc 1-3, 4-6 to what you can
1* x 50 kick FAST @ 1:00 (then 2 x 50's, then 3, then 3, 2 & 1)
1:00 rest between sets.
After 6th set,
12 x 50 - 25 breast kick on back or back drill, then 25 swim backstroke @ :55 or :10 rest
1:00 rest
Finish up with 7 x 100 pull free w/choice equipment @ 1:35 - roll hips, finish stroke & hold 4/2 breathing pattern.
200 easy loosen = 6300 scy. Stretch really well tonight. Now, only 6 workouts left until we rest! Have a great day!