Friday, November 20, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim by 25's, 50 kick choice/breast on back by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:40 - 50 choice free drill, 50 choice back drill
4 x 75 @ 1:15 - 25 fly pull w/free kick, 25 choice fly drill, 25 fly kick on side
16 x 25 @ :35 as follows:
1-8:
2- breast pull w/free kick
2- breaststroke swim
9-16:
2- 2 breast/2 fly drill
2- swim fly
1:00 rest get HR immediately & OML
3 sets of:
6 x 50 swim, desc 1-3/4-6 to something juicy @ 1:00
1 x 300 swim IM (4 consecutive 75's IM - no free), desc 1-3 to what you can
1:00 rest between sets.
With fins:
9 x 150 swim desc 1-3 @ 2:40 to something all out smoking FAST
Finish up with...
1 x 800 kick choice - doesn't have to be FAST, just a steady, consistent kick - on your back or with a board
200 easy drill = 6250 scy.
Rest up this weekend, enjoy some time off. See you on Sunday, have a great day!