Monday, July 27, 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 75 @ 1:20 - 50 fist free, 25 fly kick on side
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 breast kick on back
4 x 50 choice kick @ 1:00 - build each 25 to strong
1 x 400 pull free br 4/2 - roll hips, finish stroke
:30 rest
3 sets of:
6 x 50 swim/kick by 25's - 2 @ :55, 1 @ :45
2 x 150 swim negative split @ 2:00
No rest between sets. After 3rd set...
Your choice:
3 sets of:
8 x 25 kick FAST @ :45
1 x 300 swim negative split backstroke (or pull free) - last set easy drill
1:00 rest between sets.

OR....

24 x 25 kick FAST @ :45
3 x 300 swim negative split choice @ 4:30, #3 is easy drill

Total = 5500 scy. Stretch tonight, drink lots of water and get to sleep as early as possible. Have a great day!