Wednesday, April 29, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ 1:40 - 50 fist free, 50 breast kick on back
4 x 100 @ 1:45 - drill/swim choice by 25's
No rest between sets - 1:00 rest after 2nd set
6 x 100 @ 1:25
odds- swim negative split free br 4/2
evens - swim 75 cruise free br 4/2, then last 25 swim choice build to FAST
8 x 25 @ :40 - 1/2 swim FAST w/explosive breakout, then 1/2 drill
1:00 rest
Target 26.5 or better on FAST 50's...all 50's @ 1:10, except last 4
2 sets of:
1 x 50 swim FAST
3 x 50 easy drill/kick by 25's
2 x 50 swim FAST
2 x 50 easy drill/kick by 25's
3 x 50 swim FAST
1 x 50 easy drill/kick by 25's
4 x 50 swim FAST @ 1:15
1 x 200 easy choice
1:00 rest between sets.
400 easy choice after 2nd set = 5600 scy. Stretch tonight if you can. Have a great day!