Thursday, October 8, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is breast kick on back/drill/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest
odds- drill/kick/drill/swim by 50's - 1 free, 1 NO FREE
evens -100 backstroke swim, 100 kick your choice
8 x 25 @ :35
desc 1-2 to what you can; #3 & 6 are LUNGBUSTER
1:00 rest - get HR immediately & OML
12 x 400 - your choice of the following:
#1)
4 sets of:
400 swim free br 4/2 @ 5:00 (@ 4:50 in 2nd set, @ 4:40 in 3rd set, @ 4:30 in 4th set)
400 swim IM - 4 x 75 swim IM (NO FREE), desc 1-3, #4 is drill, then 100 IM swim FAST
:20 rest
4 x 100 swim free br 4/2 - 1st set @ 1:08; 2nd set @ 1:07; 3rd set @ 1:06; 4th set @ 1:05
1:00 rest between sets

OR...

#2)
4 sets of:
2 x 400 swim free br 4/2 @ 5:00 (2nd set @ 4:50; 3rd set @ 4:40; 4th set @ 4:30)
4 x 100 swim free br 4/2 @ 1:08 (2nd set @ 1:07; 3rd set @ 1:06; 4th set @ 1:05)
1:00 rest between sets

200 easy loosen after 4th set = 7000 scy. Eat well tonight & stretch if you can. Have a great day!