Friday, June 5, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - odd 100's are drill, evens are swim
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest
odds- 100 choice drill/kick by 25's, 100 swim backstroke w/good breakouts
evens- 100 kick w/arms at side breathing to the side every 12 kicks, then kick on back feeling same rotation, by 25's, then 100 swim backstroke
4 sets of:
3 x 50 swim free br 4/2 @ :50
1 x 75 swim free br 4/2 @ :50
No rest between sets. Get HR immediately & OML, then...
1 x 300 pull w/choice equipment
1:00 rest
3 sets of:
3 x 100 swim free @ 1:10
1 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
2 x 100 swim free @ 1:10
2 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
1 x 100 swim free @ 1:10
3 x 50 swim at 200 Goal Pace or faster @ :50
1 x 50 drill @ 1:00
1:00 rest
1 x 125 swim FAST free from a dive
200 easy choice
1:00 rest between sets.
400 easy loosen after 3rd set = 6775 scy. Stretch tonight, eat well. Sunday LCM @ UM; I'm picking up JD at 1 p.m., so be at my house at 12:45 if you'd like a ride. Have a great day!