Tuesday, December 22, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim reverse IM order, 50 choice backstroke drill
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 choice
2 x 300 @ :15 rest - 50 fist free, 50 swim free, 50 drill/kick NO FREE
4 x 100 swim @ 1:30 - 50 free br 4/2, 50 NO FREE
2 x 200 kick negative split @ :20 rest
1:00 rest - check HR
8 sets of:
3 x 75 kick desc 1-3 to all out FAST @ 1:30
BROKEN 75:
odd sets- 50 kick FFT, :10 rest, 25 kick FFT
even sets- 3 x 25 kick FAST @ :10 rest
100 easy drill after 3rd & 6th sets.
Finish up with
8 x 50 drill/swim by 25's breaststroke @ :10 rest
4 x 75 pull free br 4/2 on 2nd 25 @ 1:10
6000 scy. Stretch tonight, eat well and get to sleep as early as possible. Have a great day!