Wednesday, June 10, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
10 x 50 @ 1:00 - odds are choice freestyle drill, evens are drill NO FREE
3 sets of:
2 x 25 @ :40 - 1/2 kick FAST, 1/2 drill
2 x 25 @ :40 - 1/2 dolphin kick underwater, 1/2 swim build to FAST finish
1 x 200 swim negative split choice @ 3:00
No rest betweens sets.
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 100 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 swim choice negative split
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 75 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 swim negative split
3 sets of:
4 x 50 swim-kick by 25's @ :45
1 x 50 kick FAST @ 1:00 rest
After 3rd set...
1 x 300 pull free br 4/2
1:00 rest
1 x 300 kick FAST for time - under 4:00 would be juicy!
200 easy loosen before you go. Stretch tonight if you can, eat well. Have a great day!