Tuesday, June 23, 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
4 x 50 drill/swim by 25's @ 1:00
4 x 50 drill/kick by 25's @ 1:00
4 x 50 swim free/NO FREE by 25's @ :55
4 x 50 swim/kick by 25's @ :50
8 x 300 as follows:
odds- swim freee br 4/2 @ 3:45, 3:35, 3:25 & 3:15 on #7
evens- all pull @ 4:00 br 4/2
1:00 rest
4 sets of:
5 x 25 @ :40 - odds are kick build to FAST; evens are good underwater dolphin kick & FAST breakout
3 x 75 swim free br 4/2 @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set, @ :50 in 4th set)
1 x 200 swim negative split backstroke - concentrate on good breakouts & even hip rotation
1:00 rest between sets
600 easy loosen after 4th set = 7000 scy.
Stretch tonight, eat well. Drilling & fin set tomorrow morning, then something fast tomorrow night. Have a great day!