Monday, November 3, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest - 50 fist free, 50 choice drill NO FREE, 100 swim/kick choice by 25's
6 x 50 pull free @ :45
1:00 rest
6 x 100 swim negative split free @ 1:20
4 x 100 swim free/NO FREE by 50's @ 1:20
6 x 100 swim negative split free @ 1:15
4 x 100 swim/kick choice @ 1:20
6 x 100 swim free @ 1:10
4 x 100 swim IM @ 1:20
3 x 300 swim negative split free @ 3:40 - descend the 2nd 150 in each 300 (1-3) to what you can, so the 2nd 150 in the 3rd 300 should be at least strong
1:00 rest - get HR immediately & OML
With fins, finish up with...
24 x 25 in sets of 4 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
200 easy loosen = 6800scy. Do an excellent job with your HW tonight, eat well & get excited for the meet. Have a great day!