Monday, October 12, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 150 as follows:
2 x 25 drill choice - same stroke - @ :35
1 x 100 - same stroke as 25's drill - swim/kick/swim/:10 rest/LUNGBUSTER by 25's
:20 rest after each set
After 6th set...
2 x 75 swim free br 4/2 @ 1:10
2 x 75 swim/kick/swim by 25's @ 1;10
2 x 75 kick/swim/kick by 25's @ 1:10
2 x 75 kick, desc 1-2 @ :15 rest
1:00 rest
6 sets of:
BROKEN 100 w/board:
50 kick FAST
:15 rest
2 x 25 kick FAST @ :10 rest
1 x 50 easy loosen
BROKEN 100 w/board:
4 x 25 kick FAST @ :10 rest
1 x 50 easy loosen
1 x 100 kick FAST on back - can you equal or better any of your Broken 100's times?
100 easy drill
1:00 rest between sets
After 6th set, finish up with...
8 x 100 pull free br 4/2 @ 1:30
200 easy = 6500 scy.
Do an excellent job with your HW tonight, keep using the heating pad on your back. Tomorrow some quality. Have a great day!