Friday, May 15, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
5 x 100 as follows:
2- 50 fist free, 50 fly kick on side @ 1:45
3- drill/swim by 25's NO FREE
4 x 75 @ 1:20 - drill/swim build to FAST/drill by 25's
1:00 rest
16 x 50 @ 2:00 as follows:
1- 20 FAST from a dive, 30 drill;
2- 30 FAST from a dive, 20 drill;
3- all FAST from a dive;
4- all drill
400 drill/choice by 50's
1:00 rest
5 sets of:
3 x 100 swim/kick by 50's desc 1-3 to FAST @ 1:40
1 x 200 kick negative split free in odd sets, swim in even sets - 2nd 100 should be juicy - @ 3:30 (kick) or 3:00 (swim)
200 easy loosen = 6700 scy.
Eat well this weekend, drink lots of water & stretch if you can. Have a great day!