Wednesday Morning, August 26, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
1 x 1200 as follows:
50 fist free
100 IM drill
150 swim backstroke
150 kick - ez/FAST by 25's
100 choice skulling
50 fly kick on side
2 times through
1:00 rest after 1200
8 x 100 swim @ 1:25
odds- negative split free br 4/2
evens- 50 free br 4/2, 50 backstroke
1:00 rest - get HR immediately & OML
2 sets of:
4 x 25 @ :35 - 1/2 FAST swim, then drill to the end - explosive breakouts here
2 x 50 kick FAST @ 1:00
4 x 25 @ :35 - FAST backstroke breakout w/good underwater dolphin kick
4 x 75 kick @ 1:10
No rest between sets.
After 2nd set, 1:00 rest, then finish up with...
8 x 100 kick negative split @ 1:30
200 easy loosen = 5200 scy. Eat well today, stretch this afternoon. Have a great day!