Wednesday Morning, May 20, 2009


SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 - 50 fist free br 3, 25 choice breaststroke drill @ 1:20 (go 50 offside breathing drill & 25 breast kick on back @ :10 rest in 2nd set)
1 x 250 - 75 drill/swim/drill by 25's free, 100 swim back, 75 kick/swim/kick by 25's choice
:30 rest between sets.
After 2nd set, 1:00 rest, then...
9 x 100 swim free br 4/2 throughout:
2 negative split @ 1:20, 1 @ 1:10
2 negative split @ 1:20, 1 @ 1:05
2 negative split @ 1:20, 1 @ 1:00
3 x 300 swim free br 4/2 desc 1-3 to something juicy @ 5:00
1:00 rest
3 sets of:
6 x 25
2- 1/2 FAST swim 1/2 drill @ :40, 1 LUNGBUSTER @ :20
2 x 150 swim backstroke w/great breakouts @ 2:10, descend 1-2 to what you can
No rest between sets.
200 easy = 5450 scy. Enjoy the field trip & stretch tonight if you can. Be sure to drink plenty of water in this heat. Have a great day!