Friday Morning, April 24, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 75 @ 1:20 - 50 choice free drill, 25 drill NO FREE
1 x 100 swim choice - all choice, except 2nd 50 is NO FREE, @ 1:40 (@ 1:35 in 2nd set; @ 1:30 in 3rd set; @ 1:25 in 4th set)
No rest between sets.
3 sets of:
6 x 25 @ :35 - break out FAST & sprint to half-way, then drill to the end
1 x 200 swim negative split free br 4/2 throughout @ 2:40
No rest between sets.
With fins, 2 sets of:
3 x 50 drill @ 1:00
6 x 100 swim desc 1-3 & 4-6 to all out FAST @ 2:00
No rest between sets.
200 easy loosen after 2nd set = 4750 scy. Have a great day!