Thursday, June 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill/kick by 25's @ 1:00
4 x 300 @ :15 rest as follows:
1- 50 offside breathing drill, 25 breast kick on back
2- 25 choice drill, 50 kick choice
3- 75 IM drill, 75 IM swim
4- swim 3 x 100 IM, desc 1-3 to what you can, does not have to be all out
1:00 rest
4 sets of (this set courtesy of GN @ UMLY):
4 x 25 swim fly desc 1-4 @ :30
1 x 200 - 100 swim free, 100 IM drill @ 3:15
1 x 150 IM - no fly, @ 2:10 - descend from 1-4 to what you can
1 x 175 swim free br 4/2 :10 - desc 1-4 to what you can
1 x 125 easy choice
1:00 rest between sets.
400 easy pull = 6000 scy. Have a great day!