Tuesday, October 28, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick choice on back by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 fist free, 25 fly kick on side
:10 rest
1 x 100 - 50 offsode breathing drill, 50 choice drill/swim by 25's NO FREE
:10 rest
1 x 50 - 25 swim build to FAST, 25 drill PERFECT
:10 rest between sets.
After 3rd set...
6 x 50 swim negative split freestyle - 3 @ :45, 3 @ :40 - get your legs going on the 2nd 25 here
1:00 rest
10 x 100 swim free @ 1:30 - 1 easy, 1 FAST
1:00 rest
10 x 100 swim free @ 1:45 - 1 easy 1 FAST
1:00 rest
10 x 100 swim free @ 2:00 - 1 easy, 1 swim FAST
Get HR immediately and OML after last 100 in each set.
Warmdown with 8 x 75 @ :15 rest - 50 choice drill, 25 breast kick on back = 5800 scy.
Do an excellent job with your HW tonight & get excited for November. Have a great day!