Friday, December 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick IM order, 50 drill choice/swim breaststroke
200 easy choice skulling
1:00 rest
4 x 150 @ :20 rest- 75 choice free drill, 50 choice kick on back, 25 skulling
4 x 75 - 50 drill/swim NO FREE, 25 breast kick on back
2 sets of:
1 x 300 - 50 swim free, 50 swim NO FREE
6 x 50 swim - @ :45 in 1st set, @ :40 in 2nd set
No rest between sets.
After 2nd set, get HR
6 sets of:
3 x 100 swim desc 1-3 to all out smoking FAST @ 1:40
50 drill
BROKEN 100 -
4 x 25 @ :10 rest;
50 @ :10 rest, then 2 x 25 @ :10 rest;
25/50/25, all @ :10 rest
50 drill @ 1:00 rest after each BROKEN 100
300 drill after last round = 6400 scy.
Rest up this weekend, stretch each day & say hello to carla for me. Sunday's workout will be posted early. Have a great day!