Thursday Morning, May 21, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
3 x 400 @ :20 rest as follows:
1st 200- drill/swim choice by 25's - same stroke for entire 200
2nd 200- kick choice negative split
8 x 50 @ :15 rest
2- swim build to FAST turn/drill by 25's
2- 1/2 swim FAST 1/2 drill, then kick build to FAST finish by 25's
1:00 rest
6 x 300 as follows:
4 x 50 kick @ :50 - moderate negative split here - 3rd & 6th sets @ :45
1 x 100 swim/kick by 50's FAST for time @ 1:40
No rest between sets.
After 6th set...
1 x 400 pull free br 4/2 throughout with choice equipment
:30 rest
1 x 100 kick FAST for time
200 easy loosen = 5100 scy. Drink plenty of water & eat well today. Pulling & long drilling this afternoon. Have a great day!