Thursday, September 17, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse Im - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
6 x 200 as follows:
2 x 50 fist free drill @ 1:00 - feel water on forearms; choice drill NO FREE in even sets
1 x 100 skull/swim by 50's - same stroke as 50's drill above
:15 rest after the 100
1:00 rest after 6th 200, then...
2 sets of:
1 x 200 as follows-
:20 FAST vertical dolphin kick
1 x 50 - each 25 is 1/2 swim FAST 1/2 drill perfect
After the 4th 50, get right into...
1 x 1800 swim - descend the 3 x 600 to what you can - good breakouts throughout; hold 4/2 on 2nd half of each 600 if doing freestyle
1:00 rest between sets. One set should be free; one set can be choice - free, backstroke, IM or kick
300 easy loosen after 2nd 1800 = 6500 scy. Speedset tomorrow morning, hope your legs are feeling better. Have a great day!