Tuesday, December 29, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 offside breathing free drill, then 50 drill reverse IM order
200 easy choice skulling
1:00 rest
9 x 200 @ :10 rest as follows:
1- 50 choice free drill, 50 choice drill NO FREE
2- swim 50 free, 50 NO FREE - same stroke as drilling above
3- pulling, with or w/out snorkel, with choice equipment - br 4/2 without snorkel
After #9, continue right into...
8 x 25 @ :35 - JUNGLE SPRINTS
1:00 rest
With fins, 40 x 50 @ 1:00 as follows:
1&2- swim FAST - same stroke for both
3- 25 LUNGBUSTER, 25 swim FAST
4- all drill
You can change strokes after sets of 8, if you'd like
After #40, take fins off and finish up with...
6 sets of:
2 x 50 swim/kick or drill/kick by 25's @ :55
2 x 75 swim free @ :55 - br 4/2 on middle 25
No rest between sets.
200 easy loosen after 6th set = 6700 scy.
Stretch tonight if you can, get to sleep as early as possible. Tomorrow will be drilling & work on breaststroke in the am, then aerobic at night - then something FAST on Thursday morning. Have a great day!