Sunday, August 30, 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
4 x 100 @ :15 rest - 50 fist free, 50 2 fly/2 breast drill
1 x 900 as follows:
50 catch-up free w/overkick
50 drill/swim by 25's NO FREE
50 kick FAST - some sets can be with a board
1:00 rest
3 sets of:
3 x 100 swim/kick by 50's @ 1:25
1 x 600 swim free (br 4/2 on 2nd 300) - get time, desc 1-3 to what you can, start at 80-85% on #1; #3 should be juicy
1:00 rest between sets.
After 3rd set, finish up with...
3 x 100 swim/kick by 50's @ 1:45, desc 1-3 to all out smoking FAST
200 easy loosen = 5500 scy.
Do a good job with Carla's workout tonight, stretch afterwards. See you tomorrow morning, have a great day!