Monday, February 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 rverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
9 x 150 in sets of 3, all @ :15 rest
1- 50 ra2la2 free drill, 25 2 kicks 1 pull breaststroke
2- 50 breast pull w/free kick, 25 breast kick on back
3- 50 swim negative split free br 4/2, 25 swim breast build to FAST finish
1:00 rest after #9
12 x 100 swim free br 4/2 - 2 @ 1:20, 1 @ 1:10
1:00 rest
8 sets of:
4 x 25 @ :45
1&2- kick FAST;
3&4- drill choice
1 x 75 - 50 kick FAST for time, 25 easy drill
1:00 rest between sets - 50 extra easy after 4th set
200 easy loosen after 8th set = 5200 scy.
Stretch tonight, eat well & drink lots of water. Have a great day!