Monday, March 9, 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
1 x 300 - drill/different drill/swim by 25's
:15 rest
3 x 50 swim free br 4/2 @ :50 - #2 is free/NO FREE by 25's
6 x 25 kick @ :40
2 easy, 1 build to FAST;
2 easy, 1 FAST
1 x 150 pull free br 4/2 @ 2:15
3 x 50 pull free br 4/2 @ :50
6 x 25 kick @ :40 - as above
1 x 150 swim free br 4/2 @ 2:15
1:00 rest
3 x 75 swim free br 4/2 @ 1:10 - #2 is free/NO FREE/free by 25's
1 x 125 swim free @ 1:45
3 x 75 swim @ 1:15 - #'s 1 & 3 are IM (no free), #2 is backstroke
1 x 125 swim free br 4/2 @ 1:45
1:00 rest
6 x 25 from a dive
200 easy loosen = 3250 scy. Do an excellent job with your HW tonight, drink lots of water, eat well & strect if you can. Have a great day!