Wednesday, April 22, 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
4 x 50 catch-up free drill @ 1:00
3 x 100 @ 1:45 - 50 fist free br 4/2, 50 2 fly/2 breast drill
3 x 100 @ 1:45 - 50 fly kick on side, 25 ra backstroke drill, 25 la backstroke drill
8 x 125 swim @ 1:40
2- free br 4/2
4- 75 free br 4/2, 50 backstroke swim
2- 50 free br 4/2, 75 backstroke swim
1:00 rest
4 sets of:
1 x 150 kick negative split @ 2:15
3 x 50 (odd sets, swim/kick @ :40; even sets are kick @ :40)
1 x 150 kick negative split @ 2:15
3 x 50 kick FAST @ 1:00
No rest between sets. After 4th set...
1 x 400 pull free br 4/2 throughout, w/paddles
1:00 rest
1 x 400 kick FAST for time
1:00 rest
8 x 50 easy choice @ :50
200 easy loosen = 6600 scy. Stretch tonight, eat well. Have a great day!