Wednesday, October 14, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick - odd 100's back, even 100's free
200 easy choice skulling
1:00 rest
2 sets of:
1 x 100 kick - 50 back, 50 breast - 2 sets on back, 1 set w/board
:15 rest
1 x 300 - 50 drill/swim by 25's, 25 fly kick on side - mix up strokes on the 50 drill/swim if you can
:15 rest
6 x 50 swim - build 2nd 25 to strong finish - @ :45 (2nd set @ :40; 3rd set, go 2 @ :45 swim free/NO FREE by 25's, then swim free br 4/2 @ :3rd & 6th 50 @ :35)
1 x 100 easy choice skulling - mix it up
:30 rest between sets.
After 3rd set...
With bleach bottle, 9 sets of:
1:00 FAST vertical dolphin kick - :20 on/:10 off
1 x 150 @ 2:15 as follows:
75 swim choice - if free, br 4/2
50 kick choice
:10 rest
25 LUNGBUSTER
1 x 200 swim/kick by 100's, desc 1-3's to what you can; change stroke after sets of 3
Only :30 rest between sets.
250 easy after 9th set = 6000 scy. Eat well tonight, stretch if you can, get excited for the long weekend. Have a great day!