Friday, October 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 400 @ :15 rest - 50 fist free, 50 choice drill NO FREE, 100 easy kick
2 x 300 @ :15 rest - 75 swim free, 75 drill/swim/drill by 25's NO FREE
2 x 200 @ :15 rest - 50 drill/swim backstroke, 50 drill/swim choice
8 x 75 swim free as follows:
2- @ :55
1 @ 1:10
2 @ :55
1 @ 1:10
2 @ :50
1:00 rest
YOUR CHOICE:
25 x 100 @ 2:00 as follows:
1- 25 swim FAST, 75 drill easy
2- 50/50
3- 75/25
4- 50/50
5- 25/75
5 times through

OR...

4 sets of:
3 x 150 @ 2:40 swim desc 1-3 to what you can - should be juicy
3 x 25 swim FAST @ :40
50 easy
3 x 25 swim FAST @ :10 rest
50 easy
1:00 rest between sets.
400 easy pull or drill after 4th set
Enjoy your day off tomorrow, eat well and stay hydrated. Have a great day!