Monday, May 18, 2009

SPRINTERS - written for scy
Don't overdo it today

400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back - really loosen up your legs
200 easy choice skulling
1:00 rest
9 x 200 @ :20 rest as follows:
1- 50 fist free drill, 50 offside breathing drill
2- 50 swim free br 4/2, 100 drill backstroke - 25 ra, 25 la, then last 50 is swim backstroke
3- kick moderate negative split - concentrate on strong breakouts
1:00 rest after #9, then...
8 x 50 @ :55 - odds free, evens choice
1 x 400 pull free br 4/2 - roll hips, finish stroke
8 x 50 @ :50 - odds choice, evens free
1 x 400 pull free br 4/2 - different equipment than 1st 400
8 x 50 @ :45 - odds free, evens are NO FREE/choice by 25's
4 x 100 swim free/back by 50's @ 1:25
1 x 400 drill/skull or easy kick, by 50's
:20 rest
4 x 100 breast/back by 50's @ 1:35
Get HR immediately & OML
200 easy loosen = 6200 scy. Stretch tonight if you can, have plenty of water before you go to sleep. Have a great day!