Thursday, March 5, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/kick choice/swim by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:45 - 50 choice free drill, 50 choice drill NO FREE
12 x 50 @ :50
2- swim free br 4/2, with good legs on 2nd half
1- swim free/NO FREE by 25's
1 x 300 pull free w/choice equipment br 4/2 @ :20 rest
8 x 25 @ :45 - 1/2 swim FAST, 1/2 drill
1:00 rest
4 sets of (even sets, 25's kick are with a board):
1 x 75 moderate IM kick @ 1:25
1 x 100 swim moderate negative split free br 4/2 @ 1:25
4 x 25 kick @ :40 - odds are moderate, evens are FAST
No rest between sets.
200 easy loosen after 4th set = 3800 scy. Last dryland workout tonight, stretch well afterwards & drink lots of water. Have a great day!