Tuesday, October 13, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 breast kick on back
200 easy choice skulling
1:00 rest
3 x 100 @ 1:40 - 50 catch-up free w/overkick, 50 fly kick on side
3 x 100 @ 1:40 - 50 breast pull w/free kick, 50 swim free br 4/2
4 x 150 @ :15 rest - 50 choice drill free, 25 swim free build to FAST, then 50 choice drill breaststroke, 25 swim breaststroke build to FAST
6 x 50 swim choice @ :50, FAST turns
1:00 rest - get HR
5** sets of:
12 x 25 @ :40 as follows:
1 swim FAST/2 drill
2 swim FAST/1 drill
2 swim FAST/1 drill
1 swim FAST/2 drill
50 swim FAST FAD
1:00 rest between sets
**2nd set, 25's @ :30, then 75 FAD
3rd set, 25's @ :25, then 100 FAD
4th set, 25's @ :30, then 75 FAD
5th set, 25's @ :40, then 50 FAD
600 easy after 5th set - 200 drill/200 pull/200 choice
If there is time, finish up with...
With fins - 12 x 75 breast pull w/free kick desc 1-3's @ 1:30
200 easy loosen = 5350 scy. Eat well tonight, stretch if you can & take good care of your back. Have a great day!