Monday Morning, August 31, 2009

SPRINTERS - written for scy
This could take a while, so don't dillydally in the warmup.

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 ra2 la2 free drill
4 x 50 offside breathing free drill - @ :10 rest
8 x 50 @ :10 rest
25 swim free br 4/2 - count strokes
25 fist drill - count strokes, be within 1 stroke of 1st 25
3 x 400 pull free br 4/2, desc 1-3 to what you can @ :20 rest - good hip rotation, feel h20 on forearms, finish stroke
1:00 rest
9 sets of (or until we get 9 x 100 kick under 1:10):
4 x 25 @ :45
odds- 1/2 swim FAST 1/2 drill
evens- LUNGBUSTER
1 x 100 kick @ 1:10
If you make the 100 kick @ 1:10, :35 extra rest, then back into the next set;
if you miss the 100 kick @ 1:10, 1:00 rest, then...
4 x 100 kick @ 1:20, then a minute rest, then back into the next set.
After 9th 100 kick @ 1:10, finish up with...
8 x 100 swim negative split free br 4/2 @ 1:20
200 easy loosen = 5800 scy.
Eat well today, stretch this afternoon. Have a great day!