Wednesday, September 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill, then 50 kick
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest - 100 drill/swim by 25's, 100 kick - choice/fly kick on side by 25's
8 x 50 swim free/NO FREE by 25's @ :50 - good turns & breakouts
1:00 rest
16 x 100 as follows (mix up strokes on 25's every 4th round):
:20 FAST vertical dolphin kick
1 x 25 - 1/2 FAST 1/2 dps @ :30
1 x 25 drill perfect @ :30
:20 FAST vertical dolphin kick
1 x 25 LUNGBUSTER @ :30
1 x 25 swim FAST @ :30
After 4th, 8th, 12th & 16th sets...
4 x 125 swim free br 4/2 @ 1:30 (2 sets of 4 can be @ 1:40, with last 50 of each 125 NO FREE)
1:00 rest after 16th set, get HR immediately & OML
Finish up with...
1 x 1200 as follows:
150 pull w/choice equipment
100 drill PERFECT
50 choice skulling
7000 scy. Stretch tonight if you can, big day tomorrow. Do an excellent job with your HW & eat well. Have a great day!