Tuesday, February 3, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
3 x 75 @ 1:20 - 50 fist free, 25 drill NO FREE
1 x 125 swim free - except 2nd & 4th 25's are NO FREE, desc 1-3 @ 2:00 to what you can
No rest between sets.
16 x 50 in sets of 4:
1-2 swim free/NO FREE by 25's @ :45
3-4 swim negative split backstroke @ :45
1:00 rest
4 sets of:
6 x 50 kick @ :45
1 x 100 swim/kick by 50's FAST @ 1:45
1 x 150 swim free w/BIG negative split @ 2:00
1** x 100 kick FAST @ 2:00
** - add 1 x 100 in each round, up to 4 x 100 kick FAST in 4th round.
No rest between sets.
400 easy pull w/choice equipment = 6450 scy. Stretch tonight if you can. Have a great day!