Saturday, October 25, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 150 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
4 x 100 @ 1:45 - 50 fist free, 50 drill/swim in main race stroke
7 x 50 in main race stroke- odds are drill/swim dps by 25's @ 1:00; evens are swim/kick by 25's @ :50
7 x 50 swim free @ :45 - evens are negative split, odds are GREAT TURNS
8 x 1/2 pool sprints in main race stroke @ :30
1:00 rest
8 sets of (this set will take just over an hour, so stay on the intervals):
2 x 75 drill/drill/swim dps @ 1:30
3 x 50 swim FAST in main race stroke, target your 2nd 50 split of your 100 Goal Time @ 1:15 - keep track of times
No rest between sets, except...
After 4th & 8th sets, go 1 x 300 pull easy free @ 1:00 rest
Warmdown with 4 x 75 @ :10 rest - drill/drill/breast kick on back by 25's. Get all your HW done this weekend - and don't wait until Sunday Night to do it! Have a great day!