Monday, April 13, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 25 kick free head out, 50 choice breaststroke drill
4 x 75 @ :10 rest - 25 ra backstroke drill, 25 la backstroke drill, 25 breast kick on back
6 x 50 swim free/breast by 25's @ :50
6 x 50 swim breast/back by 25's @ :50
1:00 rest
8 x 50 kick choice @ :55
1 x 600 pull free br 4/2 throughout - roll hips, finish stroke
:30 rest
8 x 50 kick - different from previous 8 - @ :55
1 x 900 swim - 150 IM(2 x 75 IM's, NO FREE), 300 swim backstroke, decend the 3 x 100's to something strong (80-85%)
:30 rest
8 x 50 kick choice @ :55 - different from previous 8
1 x 1200 as follows:
100 IM drill, 100 IM swim, 100 kick negative split choice, 4 times through
Get HR immediately after finishing & OML. 200 easy loosen = 6500 scy. Do an excellent job with your HW tonight & try to stretch. Have a great day!