Friday, March 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - 4 x 100 IM's - odds are drill, evens are swim
200 easy choice skulling
1:00 rest
6 x 125 @ :15 rest - "slide" IM drill - #1 is 50 fly drill, then 25 each of back/breast/free
5 x 50 swim IM order by 25's @ :50
1:00 rest
2 sets of:
3 x 100 swim/kick by 50's @ 1:30
4 x 75 @ 1:30 - 50 swim, 25 kick, desc 1-3 to all out FAST, then #4 is choice drill
1 x 200 swim negative split free br 4/2 @ 2:40
4 x 75 @ 1:00 - 50 swim, 25 kick
3 x 100 swim/kick by 50's @ 2:00 - desc 1-3 to smoking FAST
No rest between sets.
200 easy loosen = 5000 scy. Enjoy your break from school, try to stretch this weekend. Sunday at 1 p.m. Have a great day!