Wednesday, February 4, 2009

SPRINTERS - written for scy
Great job with the kicking yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 fist free, 25 choice drill NO FREE
4 x 75 @ 1:15 - 50 drill, 25 swim build to FAST - all the same stroke, change strokes after 2 x 75's
1 x 900 swim - odd 100's are swim IM, even 100's are negative split free br 4/2
1:00 rest
8 sets of:
3 x 100 swim descend 1-3 to FAST @ 2:00
2 x 50 drill @ 1:15
1 x BROKEN 100: 4 x 25 swim FAST @ :10 rest
50 loosen after broken 100.
200 easy loosen = 7100 scy. Stretch well tonight, start thinking about the set of 50's for Friday. Have a great day!