Wednesday, November 12, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ 1:40 - 50 catch-up free drill, 50 choice kick negative split
4 x 50 swim/kick free @ :45
3 x 100 @ 1:40 - 50 choice drill NO FREE, 50 choice kick bigger negative split
5 x 50 swim/kick free @ :40
3 x 100 @ 1:40 - 50 swim NO FREE, 50 kick ez/FAST by 25's
6 x 50 swim/kick free @ :35 - you'll have to hustle here
:30 rest - get HR
8 x 50 kick @ :50 - odds are negative split, evens are FAST
1:00 rest
8 x 200 as follows:
odds - @ 2:30, 3rd 50 is kick;
evens - swim negative split @ 2:20
400 pull free - w/paddles & buoys
1:00 rest
With fins, finish up with 8 sets of:
1 x 50 drill @ 1:00
1 x 25 swim FAST @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets.
Warmdown before you get out. Tomorrow the meet, Friday an easy 5000, then Saturday the meet; Sunday is off, and all next week is easy with some speed work (50's @ :45, 1/2 pool sprints, starts, etc...). Have a great day!