Wednesday, June 17, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :10 rest - ra2la2 free/choice drill NO FREE by 25's
4 x 100 @ 1:45 - 50 drill/swim, 50 choice kick
14 x 50
odds free @ :45 br 4/2
evens swim/kick NO FREE @ :55
1:00 rest
12 x 200 as follows:
1 x 75 swim free br 4/2 @ :55
1 x 25 swim FAST free @ :35 - get time
1 x 25 LUNGBUSTER FAST @ :35 - get time, add to 25 swim
1 x 25 drill @ :35
1 x 50 swim FAST - should be faster than 2 x 25's add-up
After 4th set, 4 x 50 swim at 200 GP @ 1:10
After 8th set, 4 x 50 swim at 200 GP @ 1:00
After 12th set, 4 x 50 swim at 200 GP @ :50
Warmdown a 600 choice drill/pull/choice drill by 200 =6600 scy. Stretch tonight, eat well. Have a great day!