Monday, June 15, 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
8 x 25 @ :10 rest - odds are kick on back w/explosive breakout; evens are fly kick on side
6 x 200 @ :20 rest
odds- 100 IM drill, 100 IM swim
evens- kick choice negative split
1:00 rest
With fins, 6 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:30
After #3 in each set...
:10 rest, then 1 x 25 FAST LUNGBUSTER
No rest between sets of 3.
After 6th set, 100 easy, then...
With grudge belt & jug, 8 sets of:
:20 vert kick w/jug
:10 swim with belt, steady & strong
:10 vert kick FAST, no jug
:10 swim as FAST as possible
:10 rest - extra :30 rest after even sets.
Finish up with 6 sets of...
1 x 100 swim free br 4/2 negative split @ 1:15
1 x 100 easy choice @ 1:30
** add 1 x 100 in each round, up to 6 x 100 @ 1:15
400 easy loosen = 7000 scy. Stretch tonight, have a great day!