Sunday, February 22, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side
200 easy choice skulling
1:00 rest
6 x 200 as follows (2 of free, back & breast):
1 x 100 drill @ 1:45 - except last 25 is easy kick
2 x 50 drill/swim dist per stroke by 25's @ 1:00 - take 1 less stroke on 2nd 50
No rest between sets.
12 x 50 @ :55
3- swim free br 4/2
2- swim back
1- swim breast
1:00 rest
18 x 75 swim free br 4/2
2 @ 1:10, 1 @ :55
1:00 rest - get HR immediately & OML
With fins, finish up with...
18 x 50 @ 1:00 - 6 free, 6 back, 6 breast
Each set of 6 x 50 is: 2 all drill, 1 swim build to moderate/drill by 25's
Easy 150 loosen = 5200 scy. Do an excellent job with your HW today and get excited for the taper. Have a great day!