Wednesday, May 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 IM - 100 IM drill, 100 IM swim - 2x through
200 easy choice skulling
1:00 rest
1 x 200 drill/swim by 50's NO FREESTYLE @ :15 rest
6 x 50 drill/swim by 25's freestyle @ 1:00
1 x 200 drill/kick by 25's NO FREESTYLE @ :15 rest
6 x 50 swim free/NO FREE by 50's @ :50
8 x 100 kick negative split choice @ 1:40
12 x 75 swim @ 1:10 - 2 free br 4/2; 2 swim back/breast/free by 25's @ 1:10
1:00 rest
6 x 25 kick FAST @ :40
:20 FAST vertical kick fly
1 x 50 swim/kick by 25's @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :35
:30 FAST vertical kick fly
1 x 50 swim/kick @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :30 (hold under 17.4 on these and the last 6 will be @ :40 again)
:40 FAST vertical kick fly
1 x 50 swim/kick by 25's @ :35
3 x 50 kick @ :50
6 x 25 kick FAST @ :25
1 x 800 choice drilling/pulling or kicking = 6000scy. Do an excellent job with your HW tonight & stretch if you can. Have a great day!