Thursday, February 12, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick choice on back by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 ra2 la2 free drill, 50 breast kick on back
evens - 50 swim free, 50 drill/swim NO FREE
1 x 1200 as follows:
150 swim backstroke - nice and relaxed, roll hips
150 choice drill/swim/drill by 25's - 2nd 75 can be different than 1st
8 x 50 swim @ :45
odds- moderate negative split free br 4/2
evens - swim free/NO FREE by 25's
1:00 rest
12 x 150 swim free br 4/2 as follows:
3 @ 1:55, 1 @ 1:40
1 x 600 pull free br 4/2 - can switch equipment after 300 if you'd like
1:00 rest
With fins, finish up with:
16 x 25 @ :45 - odds are drill, evens are build to FAST, some should be fly
200 easy loosen = 6400 scy. Stretch tonight if you can. Big am tomorrow, then 50's tomorrow night. Have a great day!