Friday, May 22, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 300 - 50 fist free, 50 choice
:20 rest
1 x 200 - 50 swim free, 50 drill/kick NO FREE
:20 rest
1 x 100 swim/kick by 25's - build each 25 to strong finish
:20 rest between sets. After 2nd set, continue right into
6 x 50 swim neg split free br 4/2 @ :40
6 x 50 - 2 swim/kick by 25's @ :45, 1 swim @ :35
1:00 rest
Starting no later than 3:30, 6 sets of:
3 x 100 swim descend 1-3 to all out FAST @ 1:40
50 drill perfect @ 1:00
4 x 25 swim FAST @ :10 rest - same stroke as you did on the 100's descend
Easy 100 after each set
After last set, finish up with...
1 x 600 - 100 drill/300 pull/200 drill = approximately 6800 scy. Rest up this weekend, stretch if you can and do an excellent job with your HW. Excellent job this week, have a great day!