Thursday, December 17, 2009

SPRINTERS - written for scy
Hope drylands went well for you this morning...

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ 1:40 - 50 ra2 la2 free, 50 breast kick on back
4 x 100 @ 1:40 - 50 swim free, 50 choice drill NO FREE
16 x 50 in sets of 4:
2- swim free neg split
2- swim free/NO FREE by 25's - 2nd 25 should be same stroke as drilled on previous 4 x 100's
odd sets @ :45
even sets @ :40
1:00 rest - get HR immediately & OML
6 sets of:
6 x 25 @ :40
1- swim 1/2 FAST 1/2 drill
1- kick build to FAST
1- LUNGBUSTER
1 x 250 swim free @ 3:00 - br 4/2 on last 75
1 x 150 swim negative split @ 2:00 - br 4/2 on 2nd 75
1 x 100 swim free @ 1:00 - br 4/2 on 2nd 50
No rest between sets.
6 x 50 pull (or 300) & 200 easy drill after 6th set = 7000 scy.
Stretch tonight, eat well & get excited for your break. Have a great day!