Friday, October 17, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle, work on your turns & breakouts
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
7 x 150 as follows, all @ :15 rest:
odds- 50 choice freestyle drill, 25 drill NO FREESTYLE
evens - 75 swim IM (no free), 75 fist drill free/swim free/fist drill free by 25's
1:00 rest
3 x 75 swim free @ :55
1 x 125 swim free @ 1:25
3 x 75 swim free @ :55
2 x 125 swim free @ 1:25
3 x 75 swim free @ :55
3 x 125 swim free @ 1:25
1:00 rest - get HR immediately & OML
4 x 1/2 pool sprints @ :30
1 x 50 kick FAST for time @ :30 rest
4 x 1/2 pool sprints @ :30
1 x 100 kick FAST for time @ :30 rest
4 x 1/2 pool sprints @ :30
1 x 150 kick FAST for time @ :30 rest
8 x 50 swim neg split free @ :45
8 x 50 kick neg split free @ :45
1:00 rest
6 x 100 kick FAST @ 2:30
1:00 rest
With fins, finish up with...
12 x 100 swim desc 1-3's @ 1:50 to something smoking FAST!
Warmdown a bit before you get out. Drink lots of water today and try to stretch. Have a great day!