Wednesday, April 15, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling - feel water on hands & forearms
1:00 rest
2 x 175 @ :15 rest - 75 choice free drill, then 50 breast kick on back, 50 choice breaststroke drill
6 x 75 @ 1:20 - 50 choice backstroke drill, 25 fly kick on side
5 x 100 swim 1:30 - 3rd 25 is NO FREE - br 4/2 on freestyle
1:00 rest
4 sets of:
1 x 250 pull free br 4/2 @ 3:20
4 x 75 swim free br 4/2 @ :55
1 x 150 swim BIG negative split free br 4/2 @ 2:00
No rest between sets.
With fins:
21 x 50 swim @ 1:00 desc 1-3 to something smoking FAST
Take off fins after #21 and finish up with...
16 x 25 @ :40 - all out sprint for :08 with NO BREATH, then easy to the end
200 easy loosen = 6750 scy. Hope your exam went well, have a great day!