Monday, September 21, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
9 x 150 @ :15 rest
odds- 75 choice freestyle drill, 50 choice kick, 25 choice skulling
evens- 50 drill NO FREE, 25 swim - same stroke as 50 drill
24 x 50 @ :55
2- swim free/NO FREE by 25's
2- swim/kick by 25's - your choice
Get HR after #24, then 1:00 rest
8 sets of:
:30 vertical dolphin kick - continuous kick here
2 x 50 @ :15 rest - 25 breast pull w/free kick w/FAST tempo, 25 swim breaststroke w/same FAST tempo
No rest between sets. After 8th set, continue right into...
9 x 100 @ 1:25 swim free br 4/2, except, every third 100 is NO FREE on 3rd 25
1 x 800 pull free br 4/2 or swim back = 6000 scy.
Do an excellent job with your HW tonight & be ready for tomorrow's workout. Have a great day!