Tuesday, September 22, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 50 @ 1:00 - ra2 la2 free drill
:30 FAST vertical dolphin kicking
2 x 75 @ 1:10 - 50 swim/25 kick, desc 1-2 to something moderate in 3rd & 4th sets
No rest between sets.
1:00 rest after 4th set - get HR
4 x 1200 as follows:
3 x 300 swim
3 x 100 kick
1st set-
300's are swim free br 4/2 on 2nd 150 @ 3:40
100's are kick negative split @ 1:30
2nd set-
300's are swim free desc 1-3 to all out smoking FAST @ 5:00
100's kick @ all FAST @ 2:00
3rd set-
300's are swim free br 4/2 @ 2nd 150 @ 3:30
100's are kick @ 1:25 - make the interval
4th set-
300's are swim desc 1-3 to all out juicy FAST @ 5:00 (free or back)
100 kick are all FAST for time @ 2:15
200 easy loosen = 7000 scy.
Be sure to stretch tonight, eat well & drink plenty of water. Have a great day!