Tuesday, April 14, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
1- 50 fist free drill, 50 choice drill NO FREE
2- 50 different free drill, 50 drill/swim by 25's NO FREE
3- 50 swim free/NO FREE by 25's, 50 choice kick
12 x 75 @ 1:05 - 2 swim free br 4/2, 1 swim/kick/swim by 25's
1:00 rest
6 sets of:
1 x 150 kick BIG negative split @ 2:20
4 x 25 @ :30 - odd sets, all kick FAST; even sets, odd 25's are kick FAST, even 25's are LUNGBUSTER!
1:00 rest after 6th set.
18 x 100 @ 1:30 as follows:
odds- kick choice moderate negative split
evens- swim IM, desc 1-3's to what you can, should be something strong
Get HR immediate after #18 & OML.
200 easy loosen = 6300 scy. Hope your test went well today. Some pulling and speedwork tomorrow morning. Have a great day!