Friday, July 31, 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
8 x 100 as follows:
odds- 50 ra2 la2 freestyle drill, 50 choice drill NO FREE
:15 rest
evens- 50 swim/kick choice by 25's, :20 moderate vertical dolphin kick at the wall, then 2 x 25 @ :40 - #1 is 1/2 FAST swim 1/2 drill, #2 is swim dps
1:00 rest
SPEEDSET: 16 x 50 @ 2:00
6 x 150 swim...
#1- swim free br 4/2 @ 2:10
#2- swim moderate negative split free br 4/2 @ 2:10
#3- swim backstroke w/great breakouts
1:00 rest after #6
Finish up with...
4 sets of:
4 x 25 kick FAST @ :45
1 x 100 IM drill
1:00 rest between sets.
100 easy loosen after the 4th set = 4400 scy. Wear your sunscreen if you have to be outside this weekend. Drink plenty of fluids, eat well & keep sleeping - get all the rest you can get. Have a great day!