Friday, November 6, 2009

SPRINTERS - written for scy
Pretty beefy set to wrap up the week, be expeditious with the warmup

400 swim freestyle
400 reverse IM - odd 100's are IM drill, even 100's are IM swim
200 easy choice skulling
6 x 125 @ :10 rest - 50 choice free drill, 75 drill/kick/drill by 25's NO FREE
6 x 75 swim free/NO FREE/free by 25's @ 1:10
1:00 rest
4 sets of:
6 x 50 swim free - 2 @ :45, 1 @ :35
3 x 100 swim free @ 1:15 desc to what you can - br 4/2 on 2nd 50
6 x 50 swim free - as above
3 x 100 swim free @ 1:40 desc to what you can, br 4/2 on 2nd 50
100 easy drill
BROKEN 100 as follows...
:10 rest at the 50 & 75 (can go 4 x 25 @ :10 rest on even sets if you'd like)
100 easy between sets.
200 easy loosen = 8400 scy - whoa! Stretch tonight, eat well tomorrow and stay hydrated. Have a great day!