Tuesday, September 15, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest - 50 choice kick, 25 2ra 2la freestyle drill, 25 fly kick on side
4 sets of:
1 x 100 - drill choice, except 3rd 25 is swim, @ 1:45
1 x 200 - 100 swim negative split NO FREE, 100 swim negative split back @ 3:15
1 x 100 - 50 swim 50 kick NO FREE @ 1:30 - desc 1-2, 3-4
No rest between sets.
1:00 rest after 4th set
3 x 150 swim negative split free @ 1:50, br 4/2 on 2nd 75
6 x 75 @ 1:10 swim 50 backstroke, 25 breaststroke
4 x 150 swim free as above @ 1:50
6 x 75 swim @ 1:10 - 25 backstroke, 50 breaststroke
5 x 150 swim free as above @ 1:50
Get HR immediately after finishing & OML
With fins, finish up with...
16 x 25 @ :40
1 & 2- swim 1/2 FAST 1/2 drill
3- breaststroke pull w/choice kick - FAST turnover here!
4- LUNGBUSTER!
200 easy after 16th 25 = 6700 scy
Try to get a good sleep tonight, tomorrow a.m. will be all drilling. Hope your classes are going well. Have a great day!