Monday Morning, April 20, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - 25 choice free drill, 25 2 kicks 1 pull breaststroke, 25 choice backstroke drill, 25 fly kick on side - 4 times through
200 easy choice skulling
1:00 rest
2 sets of:
5 x 50 @ 1:00 - drill/swim by 25's breaststroke
1 x 300 - 75 drill/swim/drill free by 25's, 75 swim/drill/swim breaststroke by 25's, 2x through
:30 rest between sets.
After 2nd set, get HR immediately & OML; then...
3 x 300 @ 3:40 negative split free - hold 4/2 breathing throughout; #2 can be pull if you'd like, but still @ 3:40, and still br 4/2
Get HR after #3, then 1:00 rest

All one set, spread out so you can keep track of where you are:
4 x 25 @ :35 - :08 swim FAST with NO BREATHING, then easy to the end
6 x 50 swim/kick by 25's @ :45
2 x 75 swim choice @ 1:10 - FAST BETWEEN THE FLAGS

6 x 25 @ :35 - as above
4 x 50 swim/kick by 25's @ :40
2 x 75 swim choice @ 1:10 - FAST INSIDE THE FLAGS

2 x 25 @ :35 - as above
4 x 50 swim/kick by 25's @ :35
6 x 75 swim choice @ 1:10 - FAST BETWEEN THE FLAGS
250 easy loosen = 5000 scy. Something a little longer this afternoon, stretch tonight if you can. Have a great day!