Tuesday, June 16, 2009

SPRINTERS - written for scy
I have to be leaving today no later than 5:10

400 swim freestyle
400 reverse IM - each 100 is drill/swim/breast kick on back/kick choice by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 50 @ 1:00 - 25 choice drill, 25 fly kick on side
6 x 25 @ :40 choice fly drill
6 x 75 @ 1:20 - 50 drill/swim fly, 25 kick on back w/FAST breakout
8 x 25 swim fly @ :40
odds are 1/2 FAST 1/2 drill; evens are swim build to FAST finish
1:00 rest - take fins off
8 x 100 kick @ 1:40 - odds are IM order by 25's, evens are choice
3 sets of:
1 x 125 swim free br 4/2 @ 1:40
1 x 75 swim NO FREE/free/NO FREE by 25's @ 1:00
No rest between sets.
3 sets of:
1 x 125 swim free br 4/2 @ 1:40
1 x 75 - kick choice/swim free/kick choice by 25's @ 1:00
No rest between sets.
1:00 rest after 3rd set.
4 sets of:
4 x 50 kick @ :50 - just make the interval
1 x 50 swim/kick by 25's @ :45
1 x 100 kick FAST @ 2:00
3 x 100 kick @ 1:40 - just make the interval
1 x 50 swim/kick by 25's @ :40
1 x 50 kick FAST
1:00 rest between sets.
200 easy loosen after the 4th set = 7200 scy. Stretch tonight, eat well, get excited for tomorrow's workouts. Have a great day!