Tuesday, November 10, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :10 rest as follows:
odds- 50 offside breathing free drill, 25 swim free, 25 fly kick on side
evens- 50 drill/swim choice NO FREE, 50 kick negative split
8 x 75 swim
1-4 swim free br 4/2 on last 25 @ 1:10 - big 6 beat kick on last 50
5-8 swim free/NO FREE/free by 25's, br 4/2 on last 25
1:00 rest
3 sets of:
3 x 50 kick negative split @ :45
1 x 100 swim/kick @ 1:10
3 x 50 kick negative split @ :50
BROKEN 150: 75 kick FFT/:15 rest/50 kick FFT/:10 rest/25 kick FFT
1:00 rest - 50 easy if you'd like
2 x 75 kick @ 1:10
1 x 50 swim/kick @ :35
2 x 75 kick @ 1:15
BROKEN 100: - 50 kick FFT/:15 rest/2 x 25 kick FFT @ :10 rest
1:00 rest - 100 easy drill
After 3rd set, finish up with...
3 x 200 kick desc 1-3 to what you can @ 3:40, #3 should be juicy
200 easy loosen = 7000 scy
Stretch tonight, get to sleep as early as possible - big day tomorrow! Have a great day!