Friday Morning, June 19, 2009

SPRINTERS - written for scy

400 swim 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, 50 2 kicks 1 pull breaststroke
:20 rest
1 x 200 - 25 fly pull w/free kick, 25 breast kick on back
:20 rest
1 x 300 - 75 swim free, 50 catch-up free drill, 25 fly kick on side
:20 rest
1 x 200 - 25 fly swim, 25 choice skulling
:20 rest
6 x 50 swim free/NO FREE by 25's @ :55
6 x 50 swim/kick by 25's @ :50
6 x 50 swim free w/great turns & breakouts, moderate negative split @ :45
1:00 rest - get HR immediately & OML
8 sets of (challenging...but doable):
2 x 50 drill @ 1:10
2 x 50 swim at 200 GP @ 1:10 (26.8)
1 x 75 swim FAST - get time immediately & then get right into...
1 x 75 drill @ 2:00
200 easy choice after 3rd & 6th sets.
400 easy loosen = 6500 scy. Stretch today, eat well, take a nap if you can. Tonight will be some pulling and longer drilling. Have a great day!