Friday, November 7, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back
200 easy choice skulling
1:00 rest
18 x 100 in 3 sets of 6:
1-2: 50 fist free, 50 choice drill NO FREE @ 1:45
3-4: 50 swim backstroke w/good breakouts & turn, 50 drill breast/fly by 25's @ 1:45
5-6: swim IM @ 1:30 desc 1-2 to what you can - not all out, just make sure #6 is faster than #5
Get HR after #18 & OML, then...
24 x 50 as follows (12 @ :50 & :40; 12 @ :45 & :35):
3 x 50 free/NO FREE @ :50
1 x 50 negative split free @ :40
2 x 50 free/NO FREE @ :50
2 x 50 negative split free @ :40
1 x 50 free/NO FREE @ :50
3 x 50 swim negative split free @ :40
3 x 50 swim free/NO FREE @ :45
1 x 50 swim free @ :35
2 x 50 swim free/NO FREE @ :45
2 x 50 swim free @ :35
1 x 50 swim free/NO FREE @ :45
3 x 50 swim free @ :35
1:00 rest - get HR
With fins, finish up with 6 sets of:
1 x 50 @ :50 - 25 swim build to FAST turn, 25 drill
3 x 25 @ :40 #1 & 3 are swim FAST, #2 is drill
No rest between sets.
Warmdown before you go. Enjoy your day off & be careful getting around in the snow. Have a great day!