Wednesday, August 19, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :20 rest as follows:
75 drill-25 swim/50 drill-50 swim/25 drill-75 swim
#1-2 are freestyle;
#3-4 are choice NO FREE
16 x 50 as follows (2 sets of 8 x 50's):
2- swim/kick @ :50
2- swim free/NO FREE @ :45
2- swim/kick @ :50
2- swim negative split free br 4/2 @ :40
After #16, get HR immediately & OML
16 x 75 as follows:
6 @ 1:10 -
odds are swim free br 4/2
evens are kick choice on back
6 @ 1:10 -
odds are swim free br 4/2
evens are kick choice w/board
4 @ 1:30 kick choice desc 1-3 to all out FAST, hold for #4
200 easy loosen =4500 scy.
Stretch tonight, have plenty of water after workout. Have a great day!