Wednesday, February 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 200 as follows, all @ :15 rest:
odds- 50 ra2 la2 free drill, 100 IM drill, 50 choice kick
evens- 50 catch-up free drill, 100 IM swim, 50 choice different kick
4 sets of:
3 x 50 swim negative split free br 4/2 @ :40
2 x 25 @ :40 - 1/2 swim FAST, 1/2 drill - can mix up strokes on these 25's
With fins, 9 sets of:
6 x 25 @ :35 - all drill
3* x 75 swim descend 1-3 to all out FAST @ 1:30
* - in 2nd, 5th & 8th sets, last 2 x 75's are FAST; in 3rd, 6th & 9th sets, all 3 x 75's are FAST
No rest between sets.
After 9th set, 200 easy loosen = 6575 scy. Warmdown more than that if you'd like. Have a great day!