Friday, September 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill by 25's
200 easy choice skulling
1:00 rest
9 x 100 @ :15 rest
odds- 50 fist free, 50 breast kick on back
evens- drill/swim by 25's NO FREE
8 x 75 as follows:
2- 50 swim negative split free br 4/2, 25 kick build to FAST, @ 1:05
2- drill/swim/drill by 25's NO FREE, build 25 swim to FAST finish, @ 1:20
3 x 400 @ :20 rest as follows:
200- 25 1/2 underwater continuous dolphin kick 1/2 drill, 25 swim build to FAST finish
200 pull free br 4/2
1:00 rest
9 x 5 minute swims @ 6:00 - descend to something jucy! 1-3 free, 4-6 kick, 7-9 choice
300 easy drill = approximately 7000 scy (depending on actual yardage on 5 minute swims). Stretch this weekend, take good care of yourself & rest up for the coming week. Hope the math goes well tomorrow. Have a great day!