Thursday, February 19, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :15 rest - 50 freestyle drill/swim by 25's, 50 NO FREE drill/swim by 25's - swim 25's are distance per stroke
3 x 100 @ :15 rest - as above, except the 25's swim are build to FAST finish
2 sets of:
4 x 50 kick @ :55
2 x 75 @ 1:00 - 50 swim, 25 kick
4 x 50 kick @ @ :50
2 x 75 @ 1:00 - 50 swim, 25 kick
4 x 50 kick @ :45
2 x 75 @ 1:00 - 25 swim, 50 kick
No rest between sets.
1:00 rest after 2nd set - get HR, then right into...
8 x 100 swim free br 4/2 @ 1:10
1:00 rest - get HR immediately & OML
6 sets of:
2 x 75 kick FAST @ 1:45
3 x 25 kick FAST @ :10 rest
1 x 100 easy choice @ 1:00 rest
200 easy loosen after 6th set = 6650 scy. Do an excellent job on your HW tonight, try to stretch after Carla's workout. Only 2 more workouts until we start to rest. Have a great day!