Monday, December 21, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - eah 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill @ 1:00 - 2 fist free drill, 2 breast pull w/free kick
4 x 75 @ 1:20 - 25 choice breast drill, 25 swim breast, 25 fly kick on side
3 x 150 @ 2:20 - 75 swim free br 4/2, 50 choice drill NO FREE, 25 breast kick on back
6 x 100 @ 1:40 - 50 swim backstroke, 50 drill backstroke
9 x 50 @ :45
1- swim neg split free br 4/2
1- swim backstroke
1- swim breast/back by 25's
1:00 rest - check HR
6 sets of:
3 x 75 swim free @ 1:30 desc 1-3 to 90%
4 x 50 swim @ 1:10 at 2nd 50 split of 100 Goal Time (25.8 or better)
75 drill @ 2:00
No rest between sets.
8 x 100 pull free br 4/2 @ 1:30 or swim back-drill by 100's @ :10 rest
7000 scy.
Stretch tonight, eat real well and get to sleep as soon as possible. Tomorrow a.m. will be drilling and a fin set (25's). Have a great day!