Tuesday, April 21, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free, 50 choice kick on back or side
evens- 50 choice free drill, 50 drill/swim by 25's NO FREE
1 x 600 pull free br 4/2 throughout, choice equipment, rotate hips evenly
1:00 rest
4 sets of:
2 x 50 swim choice negative split @ :50
1 x 75 swim free br 4/2 @ :50
2 x 50 swim/kick choice @ :50
1 x 75 swim free br 4/2 @ :50
No rest between sets.
Get HR immediately after 4th set & OML, then...
1 x 200 easy choice skulling
1:00 rest
With fins, 2 sets of:
3 sets of 75's & 25's...
3 x 75 swim desc 1-3 to smoking FAST @ 1:30
4 x 25 @ :30
1&2- FAST dolphin kick, either on back or belly, to 15 meters, then easy to the end
3&4- drill perfect
Then, after 3rd round of 75's & 25's...
1 x 200 drill/swim by 25's - swim is FAST to 10 meters - @ 1:00 rest
No rest between sets.
After 2nd set, 200 easy loosen = 6550 scy. Stretch tonight if you can, get excited for long course this weekend. Have a great day!