Monday Morning, August 24, 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 100 @ :15 rest - 50 fist free drill, 50 choice backstroke drill
3 sets of:
3 x 150 @ :15 rest
1- 50 fist backstroke drill, 25 FAST fly kick on side
2- swim backstroke - 50 cruise, 25 strong
3- swim negative split free br 4/2 - descend the 2nd 75 on this 150, 1-3 to what you can
1:00 rest after #9
2** sets of:
6 x 50 kick negative split @ :50
2 x 75 pull free br 4/2 @ 1:10
4 x 50 kick negative split @ :45
2 x 75 pull free br 4/2 @ 1:10
2 x 50 kick @ :40
1:00 rest between sets.
** 2nd set is MYSTERY SET
200 easy loosen after 2nd set = 5150 scy. Drink plenty of fluids today, stretch this afternoon. Have a great day!