Thursday, October 16, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breaststroke kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 50 swim free/fist free drill by 25's @ 1:00
4 x 75 @ :15 rest - 50 offside breathing drill, 25 fly kick on side
6 x 50 @ 1:00 - 25 breast pull w/free kick, 25 swim breaststroke
4 x 50 @ 1:00 2 kicks 1 pull breaststroke
4 x 75 swim @ 1:10 back-breast-free by 25's
1:00 rest
8 x 250 as follows (goal: 26's on FAST 50's):
1 x 100 swim free @ 1:10
1 x 50 swim FAST free @ :45
1 x 50 swim FAST free @ :50 - get HR
1 x 50 drill PERFECT @ 1:15
1 x 400 pull feee, or 4 x 100 pull or swim/drill by 50's after 4th & 8th sets.
1:00 rest after 4th & 8th sets.
With fins, 8 sets of:
2 x 25 drill @ :40
1 x 50 swim FAST/LUNGBUSTER by 25's @ 1:00
At least 3 sets are fly; others are choice.
Warmdown an easy 200 = 6100 scy. Eat well, rest up and get ready for tomorrow morning. Have a great day!