Friday, August 21, 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
4 sets of:
3 x 50 drill @ 1:00 (fist drill in odd sets, choice NO FREE in even sets)
1 x 125 - 75 swim IM (NO FREE), 50 kick negative split @ 2:15
1 x 75 swim backstroke - good breakouts & steady tempo
:30 rest between sets.
After 4th set...
8 x 75 pull free br 4/2 - 2 @ 1:10, 2 @ 1:00
1:00 rest
Finish up with...
6 x 5 minute swims @ 6:00 - descend to what you can on each set of 3
1-3: swim freestyle
4-6: kick choice
200 easy loosen after #6 = approximately 5000 scy. Enjoy your weekend off, get lots of rest & eat well. Have a great day!