Monday, April 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
9 x 200 as follows, all @ :20 rest
1- 100 skulling, 100 kick
2- 100 kick, 100 drill
3- 100 drill, 100 swim
After #9, 1:00 rest, then get right into...
8 x 250 as follows:
1 x 100 swim choice @ 1:30 w/great turns & breakouts - can be free, fly, back, breast, kick, IM or some combination of them
1 x 50 kick/drill by 25's @ 1:00
1 x 50 drill/swim by 25's @ 1:00
1 x 50 swim/LUNGBUSTER @ 1:00
After 8th 250, finish up with...
2 sets of:
1 x 400 pull free br 4/2 throughout w/choice equipment - mix it up from one set to another
:20 rest
4 x 50 swim/kick by 25's NO FREE @ :45 (@ :40 in 2nd set if you can)
No rest between sets.
After 2nd set, go a 200 easy loosen = 6200 scy. If you're feeling particularly good, and you have time, if you'd like to go the last set three times then a 400 drill/swim to loosen up, that would = 7000. Don't feel obligated - just wanted to point that out. Have a great day!