Monday, June 29, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest - 50 choice free drill, 50 choice drill NO FREE
3 sets of:
6 x 50 @ :55 - odds are kick, evens are swim IM order by 25's (2nd set @ :50; 3rd set @ :45)
1 x 200 kick negative split
:30 rest between sets.
1:00 rest after 3rd set, then...
12 sets of, all @ 3:00-
:30 FAST vertical kick (even sets w/jug)
1 x 75 kick FAST
:10 rest
1 x 25 LUNGBUSTER
After 12th set, get right into...
3 x 300 choice - pull or swim, free or back, @ :20 rest
With fins, finish up with:
18 x 25 in sets of 6 - 6 @ :40, 6 @ :30, 6 @ :40
odds are swim all out FAST, evens are kick FAST
200 easy loosen = 6050 scy. Stretch tonight, get excited for Sectionals. Have a great day!