Friday, May 1, 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 x 200 @ :20 rest
odds- drill/kick by 25's freestyle
evens - drill/swim by 25's choice
3 sets of:
2 x 50 swim free br 4/2 @ :45
2 x 25 kick build to FAST @ :35
2 x 50 swim negative split free br 4/2 @ :45
2 x 25 swim 1/2 FAST 1/2 drill @ :35
No rest between sets.
1:00 rest after 3rd set
16 x 50 @ 2:00 from a dive
1- 20 FAST, 30 drill
2- 30 FAST, 20 drill
3- all FAST
4- all drill
No rest between sets.
Finish up with 8 sets of (2 @ 1:25, 2 @ 1:20, 2 @ 1:15, 2 @ 1:10):
2 x 100 swim free br 4/2 @ 1:25
1 x 75 swim FAST @ 1:30
300 easy loosen after 8th set = 6000 scy. Stretch this weekend, lcm on Sunday if you can get there. Have a great day!