Wednesday, September 16, 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
4 x 50 @ 1:00 - 2 fly/2 breast drill
3 x 50 kick choice @ :50
4 x 50 @ 1:00 - 25 ra2 la2 sw2 fly, 25 breast pull w/free kick
3 x 50 kick choice @ :50
6 x 125 @ 1:45
odds- swim, except middle 25 is kick choice, neg split each 50
evens- swim 75 choice, last 50 is kick FAST
1:00 rest
18 x 100 kick - 2 neg split @ 1:25, 1 kick @ 1:15
100 easy, then right into...
6 x 50 drill PERFECT @ 1:00
1:00 rest
With fins,
24 x 75 swim desc 1-3 to all out smoking FAST @ 1:30 - you can change strokes after 6 x 75's
300 easy loosen = 6750 scy. Do an excellent job on your HW tonight, eat well. Have a great day!