Thursday, July 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/drill/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 150 - 50 choice breaststroke drill, 25 fly kick on side, @ 2:30
4 x 125 @ 2:30 - 50 choice different breaststroke drill, 25 kick on back w/arms toward ceiling, 50 swim backstroke with FAST breakouts
1:00 rest - take fins off
8 x 50 swim @ :45
2- swim backstroke
2- swim breast/free by 25's
1:00 rest
4 sets of:
4 x 50 swim/kick by 25's @ :40 in odd sets, @ :50 in even sets
3 x 100 kick negative split @ 1:40 (2nd set @ 1:35, 3rd set @ 1:30, 4th set @ 1:25)
1 x 300 swim negative split - some sets can be backstroke
:30 rest between sets.
After 4th set...
3 x 50 kick descend 1-3 to all out juicy FAST @ 1:10
1:00 rest
MYSTERY SET
Easy 200 loosen before you go. Have a great day!