Friday Morning, April 17, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 50 fist free drill @ 1:00
1 x 50 ra2 la2 backstroke @ 1:00
1 x 50 choice drill @ 1:00
1 x 150 swim free/back/choice by 25's @ 2:30 (@ 2:20 in 2nd set; @ 2:10 in 3rd set, build each 25 to a FAST finish)
No rest between sets.
After 3rd set, get HR immediately, then get into...
4 x 200 pull free br 4/2 @ 2:45
1:00 rest
With grudge belt & jug, 6 sets of:
1:30 vertical kick with jug - :20 on, :10 off for three rounds
1:30 swim with belt as follows:
:20 swim - build into it, see how far you can go
:20 rest
:10 swim - break out FAST, can you hold that tempo for :10?
:20 rest
:20 swim - build into it, see how far you can go
:30 rest between sets.
Finish up with...
24 x 50 @ :45
2- swim negative split free br 4/2
2- swim IM order by 25's
2- swim/kick by 25's
2- swim IM order by 25's
200 easy loosen = 4100 scy. Have a great day!