Friday Morning, June 12, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 catch-up free, 25 breast kick on back
4 x 100 @ :10 rest - 75 drill/drill/swim by 25's (NO FREE in 2nd set), then last 25 is choice skulling
No rest between sets. 1:00 rest after 2nd set, then...
4 x 300 backstroke as follows:
4 x 50 drill choice backstroke @ 1:00 - can switch drill from set to set, but not within a set
1 x 100 swim negative split backstroke @ 1:35
No rest between sets. After last set, continue right into..
16 x 50 pull free br 4/2 - 4 @ :45, 4 @ :40 - 2 times through
1:00 rest
With fins, finish up with...
24 x 25 @ :45
1- 1/2 FAST 1/2 drill;
2- 1/2 dolphin kick underwater, then build to FAST;
3- all drill;
4- all FAST
200 easy loosen = 5200 scy. Stretch this morning, eat well and get a good nap. Have a great day!