Wednesday, January 6, 2010

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 50 kick
200 easy choice skulling
1:00 rest
8 x 200 @ :20 rest as follows:
2- 50 swim free, 50 fist free - feel water on forearms
2- 50 swim/kick free, 50 breast pull w/free kick - fast hands, tuck chin
2- 100 swim breaststroke - take 1 less stroke on even 25's, 100 choice kick
2- 50 drill back, 50 swim back - head back & good hip rotation
After #8, check HR, then get right into...
24 x 50 as follows:
2- swim/kick choice @ :50
1- swim moderate negative split @ :40
8 x 25 Jungle sprints @ :40
1:00 rest
With fins, 10 sets of:
3 x 25 @ :40
1&3- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
1 x 50 @ 1:00 - 25 swim FAST 25 drill
1 x 50 swim all out FAST for time @ 1:00
No rest between sets.
600 some sort of drilling & pulling = 6350 scy.
Stretch tonight, drink lots of water with dinner & be careful getting home. Have a great day!