Monday, October 27, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free, 50 choice kick
evens- 50 offside breathing drill, 50 choice drill/swim
6 x 50 swim free/NO FREE by 25's - 3 @ :45, 3 @ :40
1:00 rest
2 x 250 free swim @ 3:15
1 x 250 free @ 3:00
2 x 250 free @ 3:10
1 x 250 free @ 2:50
2 x 250 free @ 3:05
1 x 250 free @ 2:40
2 x 250 free @ 3:15
1 x 150 swim FAST for time
1:00 rest - get HR immediately after 150 free & OML
Challenging set here - go through this as many times as you can. In each round, the 2 x 50's are :05 faster than the previous round, until you don't make the interval; then, start adding :05 to the 50's in the remaining rounds. All 50's kick should be FAST.
3 x 25 as follows:
1- drill @ :40
2- swim FAST @ :40 - same stroke as #1
3- LUNGBUSTER @ :20 - you'll have to hustle here
2 x 50 kick FAST @ :50
Warmdown before you get out, really loosen up your legs. Do an excellent job on your HW tonight & eat well. Have a great day!