Monday, September 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
200 easy choice skulling
1:00 rest
6 x 75 @ :15 rest
odds- 50 fist free, 25 choice kick, build to strong finish
evens- IM drill by 25's NO FREE
3 x 100 swim @ 1:30 - 50 negative split free, 50 IM order by 25's - NO FREE
6 x 250 swim free @ 3:10 - br 4/2 throughout
1:00 rest - get HR immediately & OML
3 sets of:
3 x 50 swim/kick by 25's @ :50
3 x 50 swim IM order by 25's @ :50
4 x 25 dolphin kick LUNGBUSTER @ :50 - continuous kick, does not have to be FAST
5x 100 kick negative split @ 1:40
(after 3rd set, :30 rest)
6 x 25 kick FAST w/board @ :40
No rest between sets.
In 2nd set, 50's are @ :45 & 100 kick are @ 1:30;
In 3rd set, 50's are @ :40 & 100's kick are @ 1:25
400 easy pull or drill after 3rd set = 6800 scy. Hope you're caught up with your schoolwork. Tomorrow will be some speedwork. Have a great day!