Thursday, May 14, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 50 offside breathing free drill @ :10 rest
4 x 100 @ 1:45 - 50 choice drill NO FREE, 50 kick ez/FAST by 25's
2 sets of:
1 x 300 swim choice of stroke - drill/drill/swim by 25's
:20 rest
1 x 300 kick, descend the 3 x 100 to something strong in 1st set, to something juicy in 2nd set
:10 rest
8 x 50 swim or pull choice @ :45 - if free, br 4/2 throughout
1:00 rest between sets.
4 sets of:
3 x 125 swim free br 4/2 @ 1:40
1 x 150 swim free br 4/2 @ 1:40
6 x 25 @ :40
odds- 1/2 FAST swim, 1/2 drill
evens- kick FAST
1:00 rest after 1st & 3rd set only
Finish up with...
8 x 100 swim or pull free as follows:
if swim back, go @ 1:30 w/good turns & breakouts;
if pulling free, go @ 1:20 br 4/2 throughout, switching equipment after 4
200 easy loosen = 6600 scy. Eat well tonight, drink lots of water. Have a great day!