Friday, May 29, 2009

SPRINTERS - written for scy
Hope you're feeling better today

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
12 x 100 @ :15 rest
1&2: 50 fist free, 50 choice drill NO FREE
3- easy choice kick
After #12, get HR immediately & OML. Then, get right into...
800 yards of pulling - your choice: straight 800, 8 x 100, 2 x 400 or 8 x 50; choice of equipment, but breathe 4/2 throughout. If going 50's or 100's, interval no faster than 50's @ :50 or 100's @ 1:40
1:00 rest
3 sets of:
6 x 25 @ :40 - 1/2 FAST breakout, 1/2 drill (no more than halfway on the FAST breakout)
3 x 50 @ :15 rest - 25 swim dist per stroke (same stroke as 25's above), then 25 easy kick, loosen up your legs
No rest between sets.
Finish up with a 300 swim backstroke - roll hips, with relaxed, long stroke.
4200 scy. Eat well, drink lots of water & get to sleep as early as possible tonight. Warmup starts at 12:30 tomorrow. Have a great day!