Wednesday, October 7, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 100 @ 1:40 - 50 choice free drill, 50 6ks back drill
1 x 100 IM drill @ 1:40
1 x 100 IM swim @ 1:30
No rest between sets.
8 x 75 @ 1:20 as follows:
25 choice drill, 25 swim build to FAST, 25 fly kick on side - drill & swim 25's are same stroke
8 x 50 kick ez/moderate @ :55
1 x 400 - 50 offside breathing free drill, 50 swim free br 4/2, build to 200 pace
1:00 rest
6** sets of:
6 x 50 swim desc 1-3/4-6 to FAST
1 x 100 drill
1:00 rest between sets.
**3 sets free, 3 sets choice
1st & 4th sets @ :40
2nd & 5th sets @ :55
3rd & 6th sets @ 1:10
800 pull free br 4/2 throughout after 6th set
200 easy loosen = 6600 scy. Do an excellent job with your HW tonight, eat well & stretch if you can. Drylands tomorrow morning & big aerobic tomorrow afternoon. Have a great day!