Friday Morning, January 2, 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
1 x 300 - 50 fist free drill, 25 breast kick on side, 50 1/2 ra 1/2 la back, 25 choice kick
:20 rest
6 x 50 drill @ 1:00 - 25 choice free, 25 6ks backstroke
4 x 75 @ 1:15 - 50 swim negative split backstroke, 25 fly kick on side
1:00 rest
3 sets of:
2 x 50 drill/swim by 25's @ 1:00 (1st set breast on these 50's; 2nd round back; 3rd is fly)
1 x 100 swim IM desc 1-3 @ 1:30
No rest between sets. After 3rd set, get HR & move to the deep end...
As many sets as we can get in:
2 minutes vertical kick (:15 fly, :15 breast, :15 free, then :15 rest - last :05 of each is FAST)
1 x 50 from a dive @ 1:00 - 25 fast feeling easy, 25 FAST
Go 1 x 400 pull free before you get out. Stretch today, try to get a nap, do some HW. Have a great day!