Tuesday, June 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ :10 rest...
1&2: 50 ra2 la2 free drill, 25 fly kick on side
3&4: 50 choice drill NO FREE, 25 breast kick on back
1:00 rest - look through the next set, get familiar with it; no rest until after last 100 negative split
3 x 100 swim/kick by 50's @ 1:30
2 x 400 swim negative split freestyle br 4/2 @ 5:00
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:25
2 x 300 swim negative split freestyle br 4/2 @ 3:40
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:20
2 x 200 swim negative split freestyle br 4/2 @ 2:25
1 x 50 kick @ :35
3 x 100 swim/kick by 50's @ 1:15
2 x 150 swim negative split free br 4/2 @ 1:40
1 x 50 kick @ :35
6 x 50 swim/kick by 25's @ :50
1 x 100 swim BIG negative split free br 4/2
1:00 rest - get HR immediately & OML
400 pull free , no paddles, br 4/2 throughout
1:00 rest
With fins, finish up with...
21 x 25 @ :35
1- 1/2 FAST 1/2 drill; 2- LUNGBUSTER @ :20; 3- all FAST
200 easy loosen after #21 = 6625 scy. Do an excellent job with your HW tonight, stretch & eat well. Have a great day!