Monday, October 5, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/skull/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 50 @ 1:00 breast pull w/free kick
1 x 100 @ 1:45 - 50 swim neg split breaststroke, 25 breast kick on back, 25 fly kick on side
2 x 25 @ :10 rest - 25 LUNGBUSTER, 25 swim breaststroke build to FAST
:30 rest between sets.
1:00 rest after 4th set, then...
1 x 1800 as follows:
3 x 100's - 50 drill, 50 kick, desc the 50's kick 1-3
4 x 75's swim IM, desc the 75's 1-3 to something strong to juicy, then 4th 75 is IM drill
3 times through
1:00 rest
With fins,
12 x 150 @ 2:40 swim, desc 1-3 to all out smoking FAST
Finish up with...
1 x 400 kick choice
1 x 400 pull br 4/2
200 easy drill
6600 scy, 12k for the day. Stretch tonight if you can. Have a great day!