Tuesday, April 7, 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
4 sets of:
4 x 25 @ :35 - 1/2 FAST 1/2 drill
1 x 150 swim - 100 free br 4/2, with BIG 6 beat kick on 2nd 50, then 50 swim negative split NO FREE on the last 50 - @ 2:15
After 4th set...
1 x 300 pull or swim choice - pulling: roll hips, finish stroke; swim choice: good turns & breakouts
1:00 rest
6 sets of:
2 x 75 swim IM (no free) @ 1:10
4 x 50 kick @ :50 - just make interval (@ :45 in 2nd & 5th sets, @ :40 in 3rd & 6th sets)
2 x 100 kick FAST @ 1:25 (@ 1:35 in 2nd & 5th sets, @ 1:45 in 3rd & 6th sets)
NO REST BETWEEN SETS.
200 easy loosen after last set = 5800 scy. Do an excellent job with your HW tonight. Have a great day!