Wednesday, June 3, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :15 rest - 50 fist free drill, 50 choice drill NO FREE
1 x 800 - 100 swim backstroke, 50 kick choice, 25 kick build to FAST, 25 fly kick on side
8 x 100 swim/kick by 50's @ 1:30 as follows:
odds- 50 swim backstroke, 50 kick w/board;
evens- 50 choice kick on back, 50 swim choice - if free, br 4/2
1 x 800 pull free br 4/2 - can change equipment if you'd like at 400
1:00 rest
4 sets of:
4 x 50 kick @ :50 - make the interval
4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
1 x 800 kick choice - can change stroke on odd & even 100's
1:00 rest
15 x 50 @ 1:00 - 2 kick FAST for time - some can be with a board, 1 easy choice
250 easy loosen = 7000 scy.
Eat well tonight, stretch if you can. Have a great day!