Thursday, July 16, 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
8 x 75 @ :10 rest
2- 50 fist free, 25 breast kick on back
2- 50 choice drill NO FREE, 25 fly kick on side
4 x 150 @ :15 rest
75 swim free/NO FREE/free by 25's, 50 ra2 la2 free drill, 25 kick moderate on back - good breakout
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1:00 rest
4 sets of:
6 x 50 swim free desc 1-3/4-6 to all out FAST @ :45 (@ :55 in 2nd set, @ 1:05 in 3rd set, @ 1:15 in 4th set)
100 drill @ :30 rest
BROKEN 75
50 FAST/:10 rest/25 FAST
OR...
3 x 25 swim FAST @ :10 rest
125 drill @ 1:00 rest
400 pull after 2nd set; 400 choice drill or pull after 4th set = 5800 scy
Add fastest 50 and total time from Broken 75 (from each set) together for 125 yard total
Stretch tonight, fin set set tomorrow afternoon. Have a great day!