Monday, April 6, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 200 - 50 offside freestyle breathing drill, 50 choice kick
1 x 200 - drill/swim by 50's NO FREE @ :15 rest
2 x 100 swim - 50 free br 4/2, 50 swim NO FREE - good turns & breakouts throughout, @ 1:30
1:00 rest after 2nd set
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 300 swim negative split free br 4/2 @ 4:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 400 swim negative split free br 4/2 @ 5:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 250 swim negative split free br 4/2 @ 3:00
2 x 125 swim free br 4/2 @ 1:40
3 x 75 swim free br 4/2 @ :55
1 x 150 swim negative split free br 4/2
get HR immediately & OML
200 easy loosen = 5400 scy. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!