Thursday, May 7, 2009

SPRINTERS - written for scy
Hope Carla's workout went well for you this morning

400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest
odds- drill/swim freestyle by 25's
evens- drill/swim choice NO FREE by 25's
12 x 25 @ :40
2- 1/2 kick FAST w/explosive breakouts, 1/2 kick easy; 1- LUNGBUSTER
2 x 200 kick negative split @ 3:15
12 x 25 @ :35
2- kick FAST w/explosive breakouts, 1- LUNGBUSTER
2 x 300 IM @ 4:45 - 75 of each stroke
1st 300, each 75 is drill/swim/drill by 25's
2nd 300, each 75 is swim/drill/swim by 25's - swim 25's should be strong
12 x 25 @ :30 kick w/board
odds are 1/2 FAST 1/2 easy
evens are kick all FAST
2 x 400 pull free br 4/2 throughout @ :15 rest - choice equipment
1:00 rest
3 sets of:
6 x 50 kick @ :50 - evens are negative split; 2nd set w/board
1 x 300 swim choice - odd sets, swim FAST inside the flags (turns & breakouts)
even sets, swim FAST between the flags (middle 15 yards of each 25)
1:00 rest between sets.
200 easy loosen after 3rd set = 6600 scy. Stretch tonight if you can, have a great day!