Monday Morning, November 10, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 50 choice freestyle drill @ 1:00
1 x 100 @ 1:40 - 50 swim dps freestyle, 50 drill NO FREE
1 x 150 @ 2:20 - 50 swim negative split freestyle, 50 swim negative split NO FREE, 50 choice kick
1 x 100 @ 1:40 - 50 swim, 50 kick NO FREE
1 x 50 @ 1:00 - 25 swim build to FAST turn, 25 drill in same stroke
200 pull free after 1st set, 400 pull - no paddles after 2nd set, 600 pull after 3rd set.
:30 rest between sets.
With fins, finish with:
21 x 25 @ :40 - 1 drill @ :40; 2- swim FAST @ :40; 3- LUNGBUSTER @ :20
75 easy and 3 starts before you go. Eat well today & get excited for a good week. Have a great day!