Tuesday, May 19, 2009

SPRINTERS - written for scy
Glad you're feeling better

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 ra2 la2 free drill, 50 choice
evens- 50 kick w/board negative split, 50 drill/swim NO FREE
24 x 50 as follows:
4- swim negative split free br 4/2 @ :50
4- swim free/NO FREE by 25's or choice @ :50
4- swim negative split free br 4/2 @ :45
4- swim free/NO FREE by 25's or choice @ :45
4- swim negative split free br 4/2 @ :40
4- swim free/NO FREE by 25's or choice @ :40
1:00 rest - get HR immediately & OML
With bleach bottle on vertical kicking, 6 sets of:
2 x 100 swim/kick @ 1:40
:20 FAST vertical kick
2 x 75 kick FAST @ 1:30
No rest between sets.
After 6th set...
1 x 400 pull free br 4/2 throughout w/choice equipment
1:00 rest
12 x 50 kick desc 1-3's to FAST
200 easy loosen = 6300 scy. Stretch tonight, have a great day!