Tuesday, March 3, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
200 easy choice skulling - feel water on hands & forearms
1:00 rest
2 x 200 @ :20 rest - drill/swim by 50's, mix up strokes
4 x 75 drill/swim/drill by 25's @ 1:15
3 sets of:
2 x 50 swim/kick by 25's @ :50
4 x 25 kick FAST @ :40
1:00 rest after 3rd set
6 x 300 as follows:
1 x 125 swim free @ 1:45
3 x 25 swim FAST @ :40
1 x 50 drill @ 1:00
1 x 50 swim FAST
1:00 rest between sets.
100 easy loosen after 6th set = 4200 scy. Stretch well tonight, drink lots of water and get to sleep as early as possible. Tomorrow, speedwork with fins. Have a great day!