Thursday, April 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :15 rest
2- 50 offside breathing freestyle drill, 25 skulling
2- 50 choice drill NO FREE, 25 fly kick on side
4 x 175 @ :15 rest - 75 swim/kick FAST/swim free by 25's, then 100 drill/swim build to FAST NO FREE by 25's
12 x 75 @ 1:00
odds- swim free br 4/2 with strong 6 beat kick on 2nd 25
evens swim free/NO FREE/free by 25's
1:00 rest
2 sets of:
7 x 100 @ 1:30 - 50 swim, 50 kick (ez/FAST by 25's), all choice, make the interval
1 x 250 swim negative split free @ 3:00 - strong 2nd half to make the interval
3 x 200 @ 3:00 - odds are pull free br 4/2 throughout w/choice equipment; #2 is swim backstroke w/great turns & strong breakouts
No rest between sets.
200 easy loosen after 2nd set = 6500 scy. Call or email me tonight & let me know how the workout went and what time tomorrow morning. Do a good job with Carla's workout & stretch afterwards. Have a great day!