Friday, April 10, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 75 drill/kick/drill by 25's @ 1:20
1 x 100 swim - 25 dps, 25 build, 25 drill, 25 build @ 1:40
No rest between sets. After 3rd set...
8 x 25 @ :35 - 1/2 swim FAST, 1/2 drill choice
1:00 rest
12 x 100 swim - 2 free br 4/2 @ 1:15, 1 backstroke, desc 1-3 to FAST, hold for #4, @ 1:30
6 x 200 kick negative split @ 3:10 - odds choice on back, evens w/board
1:00 rest
6 sets of:
3 x 25 swim fly @ :40 - build to FAST finish
2 x 50 swim/kick by 25's @ :45
1 x 50 @ 1:00 kick FAST - get time, add together for 300 total
After last set, go 1 x 50 easy loosen, then...
6 x 50 kick FAST @ :15 rest - can you be faster than previous 6 x 50's?
200 easy loosen = 6250 scy. Stretch tonight if you can, drink lots of water. Tomorrow at the RAC - have a great day!