Monday, August 3, 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
2 x 75 @ :15 rest - 50 catchup freestyle, 25 breaststroke kick on back
1 x 150 swim - 50 free br 4/2, 25 breast kick on back
:30 rest
2 x 75 @ :15 rest - 50 choice back drill, 25 fly kick on side
1 x 150 - 50 swim backstroke, 25 choice kick
:30 rest
2 x 75 @ :15 rest- 50 choice breaststroke drill, 25 choice fly drill
1 x 150 swim - 50 back, 25 breast, 25 back, 50 breast
1:00 rest
4 x 25 kick FAST @ :45 - on back
2 x 50 @ :15 rest - drill/kick fly
4 x 25 kick FAST @ :45 - on back
2 x 50 @ :15 rest - drill/kick fly
4 x 25 kick FAST @ :45 - w/board
1:00 rest
2 x 100 swim free/NO FREE by 50's @ 1:35
1 x 100 swim moderate negative split free br 4/2 @ 1:25
1 x 100 swim free/NO FREE by 50's @ 1:35
2 x 100 swim moderate negative split free br 4/2 @ 1:25
1:00 rest - get HR immediately & OML
1 x 75 IM drill @ 1:30
1 x 100 IM swim @ 1:45 - get time
1 x 75 IM drill @ 1:30
1 x 100 IM swim @ 1:45 - get time, desc from #1
2 x 75 IM drill @ 1:30
1 x 100 IM swim - should be fastest of the day
200 easy loosen = 3800 scy. Stretch tonight, eat well, continue to rest as much as possible & get excited for the meet. Have a great day!