Wednesday, July 15, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins:
4 x 225 as follows:
2 x 50 choice breaststroke drill @ 1:00
5 x 25 @ :40 - odds are FAST dolphin kick to the breakout, then choice backstroke drill; evens are LUNGBUSTER
After #4, take fins off and continue right into...
1 x 200 choice drill/skulling by 50's
:30 rest
18 x 50
3- pull free br 4/2 @ :50
2- swim/kick choice by 25's @ :45
1- swim back/breast @ :40
1:00 rest
4 sets of:
6 x 75 IM @ 1:20 - odds are drill, evens are swim desc 1-3 to what you can
1 x 200 swim negative split @ 2:40 (some rounds can be backstroke swim on this 200)
No rest between sets.
200 easy loosen after 4th set = 5800 scy. Stretch tonight, eat well and get as much sleep as possible. Broken swims tomorrow, then speedwork on Friday. Have a great day!