Friday, April 24, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
9 x 50 @ 1:00
2- drill choice;
1- kick - same stroke as 50's drill
1 x 250 - odd 50's are swim, even 50's are kick
:30 rest between sets
After 2nd set, get right into...
4 sets of:
2 x 125 swim free br 4/2 @ 1:40
1 x 75 swim IM (no free) @ 1:10
No rest between sets.
4 sets of (all 50's @ 2:00, 50's 1-3 from a dive):
1 x 50 - 20 swim FAST, drill to the end;
1 x 50 - 30 swim FAST, drill to the end;
1 x 50 - all FAST;
1 x 50 - all drill
No rest between sets of 4.
After last 50, get right into...
1 x 600 pull free br 4/2 throughout, choice equipment
1:00 rest
4 sets of:
2 x 50 kick @ :50
1 x 50 kick FAST @ :50
2 x 50 swim/kick @ :40
2 x 25 kick FAST @ :40
No rest between sets.
200 easy loosen = 6500 scy. Enjoy your trip to UM tomorrow, don't be afraid to ask anything that's on your mind. Have a great day!