Tuesday, May 5, 2009

SPRINTERS - written for scy
The clock is in the office under the couch

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back - by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice free drill @ 1:00
4 x 50 catch-up free drill w/overkick @ 1:00
4 x 75 @ 1:15 - drill/kick/drill by 25's NO FREE
8 x 50 swim free/NO FREE by 25's @ :45
8 x 25 @ :35 - odds are 1/2 FAST 1/2 drill; evens are build to FAST finish
1:00 rest
4 total sets of:
3 x 150 as follows-
1 x 75 swim IM @ 1:10
1 x 50 kick FAST @ :45
1 x 25 LUNGBUSTER @ :35
After the 3rd 150, continue right into...
3 x 50 kick @ :50
1 x 150 kick FAST for time
1:00 rest between sets
After 4th set, continue right into...
9 x 100 pull free br 4/2 @ 1:25 - change equipment in sets of 3
200 easy loosen = 6400 scy. Stretch tonight if you can, eat well. Have a great day!