Friday, April 3, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
7 x 50 catch-up freestyle drill @ 1:00 - good legs, roll hips evenly & finish stroke
5 x 100 @ 1:45 - 50 choice drill freestyle, 50 choice drill breaststroke
7 x 50 swim free/breaststroke by 25's @ :50 - good tempo on the breaststroke, squeeze your kick at the end of each stroke
5 x 100 kick choice - moderate negative split here, @ 1:45
1 x 600 pull - 200 br 4/2, 200 pull catch-up, 200 br 4/2
1:00 rest
12 x 150 swim negative split free br 4/2 @ 1:55
Get HR immediately after #12 & OML.
200 easy loosen = 5300 scy. Enjoy the last weekend of your break & make sure you're all caught up with your schoolwork. Sunday at 1 p.m. Have a great day!