Wednesday, May 13, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
14 x 50 @ :10 rest
odds- choice freestyle drill
evens- choice breaststroke drill/fly kick on side by 25's
3 x 200 kick negative split @ :15 rest
6 x 150 as fllows:
odds- swim negative split freestyle @ 1:50
evens- drill/swim by 25's NO FREESTYLE @ 2:20 - build the swim 25's to a strong finish
12 x 25 @ :35 - 1/2 FAST 1/2 drill - 3 of each stroke
1:00 rest
6 sets of:
3 x 75 swim IM descend 1-3 @ 1:30
1 x 75 drill choice @ 1:30
1 x 100 swim FAST IM - should be juicy
1 x 50 easy choice @ 1:00
No rest between sets - we need to keep the workout moving along here
200 easy loosen after last set = 6400 scy. Do an excellent job with your HW tonight, aerobic & kicking tomorrow. Have a great day!