Tuesday, February 17, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - drill/swim/drill/kick, by 25's
200 easy choice skulling
1:00 rest
8 x 125 @ :15 rest
odds- 50 fist free, 75 drill/drill/kick choice by 25's
evens- 50 offside breathing freestyle drill, 75 swim IM - NO FREE
12 x 50
2- swim NO FREE/free by 25's @ :50
2- swim negative split free br 4/2 @ :40
1:00 rest
4 sets of:
1 x 75 swim FAST @ 1:00
1 x 50 drill @ 1:00
1 x 50 swim FAST @ 1:00
1 x 50 drill @ 1:00
1 x 25 swim FAST @ 1:00
1 x 200 drill/swim by 25's
1:00 rest
1 x 25 swim FAST @ 1:00
1 x 50 swim FAST @ 1:00
1 x 75 swim FAST @ 1:00
200 drill/swim by 25's
1:00 rest
After 3rd set, go 1 x 300 pull free w/choice equipment

OR...

4 sets of:
1 x 75 swim FAST @ 1:20
1 x 50 swim FAST @ 1:00
1 x 25 swim FAST @ :40
1 x 200 drill/swim by 25's
1:00 rest
1 x 25 swim FAST @ :40
1 x 50 swim FAST @ 1:00
1 x 75 swim FAST @ 1:20
1 x 200 drill/swim by 25's
1:00 rest
After 2nd set, go 1 x 300 pull free w/choice equipment
Warmdown as much as you need to before you get out. Only 5 more workouts until we rest. Have a great day!