Wednesday, February 18, 2009

SPRINTERS - written for scy
31 - that's a big number, congratulations!

400 swim freestyle
400 reverse IM -odd 100's are drill, even 100's are swim
200 easy choice skulling
1:00 rest
4 x 175 @ :10 rest
100 drill/swim by 25's - NO FREE, 75 drill/swim/drill free by 25's
12 x 75 swim free br 4/2 @ 1:05 - roll hips, finish stroke
6 x 150 swim @ :10 rest
odds- swim free/breast/free/back/free/fly by 25's
evens- swim backstroke w/good turns
12 x 100 swim free br 4/2 - 2 @ 1:25, 1 @ 1:15
1:00 rest - get HR immediately after finishing 9th 100, & OML
With fins, 6 sets of:
1 x 50 drill @ 1:00
6 x 25 @ :40 - odds are 1/2 FAST 1/2 easy; evens are build to all out FAST finish
No rest between sets.
Finish up with...
3 x 300 pull free or back w/choice equipment, but no paddles on backstroke, @ :20 rest
6500 scy. Stretch tonight if you can - only 3 more workouts until we rest. Have a great day!