Tuesday, February 24, 2009

SPRINTERS - written for scy
The 75's & 50's take an hour ("3 sets of"), so let's be deliberate in the warmup.

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 50 fist free, 25 breast kick on back
3 x 100 @ 1:40 - 50 swim free w/FAST turns, 50 drill/swim NO FREE
6 x 50 swim @ :50 - odds are negative split free br 4/2, evens are swim NO FREE/free by 25's
4 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
3 sets of:
9 x 75 swim free desc 1-3's to all out FAST @ 1:20 (@ 1:30 in 2nd set, @ 1:40 in 3rd set)
1 x 100 easy drill
:30 rest
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15
25 easy loosen after each set of 50's
1:00 rest between sets.
200 easy loosen after 3rd set = 5200 scy. Stretch tonight & get excited for MORE rest. Have a great day!