Wednesday, September 30, 2009

SPRINTERS - written for scy
Hope your exams went well

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :10 rest as follows
odds- 50 ra2 la2 free drill, 50 choice kick
evens- 50 choice drill, 50 swim breaststroke
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill - mix up strokes
1:00 rest
4 x 900 as follows:
3 x 150 swim free br 4/2 (@ 1:50 in odd sets negative split; @ 1:40 in even sets make interval)
9 x 50 as follows:
2- swim IM order by 25's @ :45
1- swim free br 4/2 @ :35
Let's see if you can swim this set straight through
1:00 rest after 4th 900 - get HR immediately & OML
YOUR CHOICE:
32 x 50 kick @ :45 - every 4th 50 is FAST - 34 something or it doesn't count
OR...
3 x 100 kick @ 1:30
BROKEN 100 KICK: 50 FAST, :10 rest, 2 x 25 kick FAST @ :15 rest
1:00 rest
2 x 100 kick @ 1:30
2 BROKEN 100's kick - as above
1:00 rest
1 x 100 kick @ 1:30
3 x BROKEN 100's kick - as above
1:00 rest
4 x BROKEN 100's kick - as above
200 easy loosen = 7400 scy.
Stretch tonight, drink plenty of water and get to sleep as early as you can. Have a great day!