Friday, October 9, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
With fins,
8 x 75 @ 1:20
2- 50 breast pull w/free kick, 25 fly kick on side
2- 50 breast pull w/free kick, 25 LUNGBUSTER
8 x 25 @ :35
odds- 1/2 swim FAST 1/2 drill
evens- swim all out FAST
1:00 rest - take off fins
6 sets of:
3 x 100 swim @ 1:30 - 3rd 25 is fly or breast
3** x 50 swim/kick by 25's - free is br 4/2
**- 2 sets @ :45, 2 sets @ :40, 2 sets @ :35 - your choice, 1, 1, 1 - 2x, or 1st 2 @ :45, middle 2 sets @ :40, last 2 sets @ :35
No rest between sets.
1:00 rest after 6th set.
BROKEN 100's are with a board; straight 100's kick are on your back...
6 sets of:
BROKEN 100 - 50 k-FFT, :15 rest, 2 x 25 k-FFT @ :10 rest
50 easy
BROKEN 100 - 4 x 25 k-FFT @ :10 rest
50 easy
1 x 100 kick FAST - can you equal or better your BROKEN 100 times?
1:00 rest between sets.
200 easy loosen = 7100 scy. Rest up this weekend, stretch if you can and get excited for the meet. Have a great day!