Tuesday, December 1, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
200 easy choice skulling
1:00 rest
9 x 100 as follows:
2- 50 catch-up free drill, 50 choice drill NO FREE @ 1:40
1- swim/kick by 50's - same stroke as 2nd 50 drill above, @ 1:30
18 x 50 @ :45 as follows:
1- swim moderate neg split free
1- swim free/NO FREE by 25's
1- swim/kick choice NO FREE, except every 3rd round can be free
1:00 rest
15 x 150 as follows:
1&2:
25 LUNGBUSTER @ :40
50 swim-kick by 25's @ :50
75 kick FAST for time @ :20 rest
#3-
50 kick FAST@ 1:00
2 x 25 kick FAST @ :10 rest
50 kick FAST
1:00 rest between sets.
After 15th 150...
800 pull free w/choice equipment - br 4/2 on even 100's
200 easy loosen = 6050 scy.
Stretch tonight, have plenty of water. All drilling tomorrow morning with a set of 25's with fins at the end. Have a great day!