Tuesday, July 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 100 @ :15 rest
odds- 50 offside breathing free drill, 50 choice drill NO FREE
evens - kick negative split, strong 2nd 50 - not more than 85% - with great breakouts
8 x 50 swim @ :45
odds - smooth free br 4/2
evens - swim neg split free br 4/2...OR... free/NO FREE by 25's
1:00 rest
With fins, 3 sets of:
6 x 75 swim desc 1-3 to all out smoking FAST @ 1:30
1 x 150 drill/skulling/drill by 50's (can take fins off for this 150)
1:00 rest between sets. After 3rd set, continue right into...
15 x 100 as follows:
1 x 100 swim free br 4/2 @ 1:20 - cruise, make interval;
1 x 100 swim neg split free br 4/2 @ 1:20 - moderate neg split w/strong breakouts
1 x 100 swim IM @ 1:40 - no more than 85%
Get HR after #15 & OML
200 easy loosen = 5500 scy.
Stretch tonight, drink lots of water & get to sleep as early as possible. Tomorrow am will be all drilling & some pulling. Have a great day!