Tuesday, April 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 25 @ :35
odds- drill free (ra2 la2), evens kick fly on side
1 x 100 kick IM order by 25's @ 1:40 - get time
6 x 50 drill/kick by 25's @ 1:00 - drill is choice NO FREE
1 x 100 kick as above @ 1:40 - should be faster than 1st 100 kick
4 x 75 drill/swim/drill by 25's - breaststroke @ 1:20
1 x 100 kick as above @ 1:40 - should be fastest of the set
16 x 50 as follows:
2- pull free br 4/2 @ :40
2- swim breaststroke @ :50 - really squeeze feet together on 2nd 25
1:00 rest
3 sets of:
2 x 150 swim free br 4/2 @ 2:00 - strong 2nd half
1 x 175 swim free br 4/2 @ 2:00
No rest between sets - get HR at end, then move back down to the deep end
3 sets of:
4 x 25 kick moderate @ :35 - FAST underwater to the breakout, then easy to the end
1 x 100 kick FAST for time @ 1:40
4 x 25 kick moderate - as above, @ :35
1 x 100 kick FAST for time @ 1:40
4 x 25 kick FAST @ :35 - add up 25's times for total 100, can you be under 1:04?
No rest between sets
200 easy loosen after 3rd set, then 1:00 rest, then....
1 x 200 kick FAST for time
200 easy loosen = 6450 scy. Do an excellent job on your HW tonight, try to stretch. Have a great day!