Thursday, November 5, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is fly kick on side/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 ra2 la2 free @ :10 rest
4 x 125 @ :10 rest - 50 fist free, 75 drill/kick/drill NO FREE
6 x 50 @ 1:00 - breast pull w/free kick
6 x 100 @ 1:40 - 75 drill/swim/drill by 25's, then 25 kick build to FAST, all NO FREE
1:00 rest - get HR immediately & OML
6 sets of (2 sets each of fly, back & breast - any order you'd like):
3 x 75 swim @ 1:30 desc 1-3 to what you can, #3 should be juicy
1 x 150 swim IM (50 of each stroke), each 50 is swim/kick by 25's - all should be strong, even 150's should be all out for time
1:00 rest between sets.
After 6th set...
8 x 75 @ 1:15 - 50 swim free, 25 choice drill
1:00 rest
3 x 300 swim IM (75 of each stroke) @ :30 rest, desc 1-3 to something smoking FAST
250 easy loosen = 6600 scy.
Speedwork tomorrow morning, then something fast freestyle tomorrow night. Have a great day!