Sunday, August 2, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 125 @ :15 rest - 50 offside breathing freestyle drill, 50 choice drill NO FREE, 25 fly kick on side
3 x 50 @ 1:00 - 25 swim free, count strokes, 25 fist free drill, count strokes - can you be within one stroke on the 2nd 25?
No rest between sets. After 2nd set, continue right into...
1 x 600 pull free br 4/2 (or 300 pull br 4/2, 300 swim backstroke w/great breakouts)
1:00 rest
6 sets of:
1 x 50 swim/kick by 25's @ :55 - can be choice swim and kick
1 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free br 4/2 @ :45
No rest between sets.
1:00 rest after 18th 50 - get HR immediately & OML
With fins:
20 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- build to FAST; 3- all drill; 4- all FAST
200 easy loosen after #20 = 4000 scy. Eat as soon as you can after workout; keep up the good work on the naps & fluids. I'll call you on my way home to talk about tomorrow. Say hello to Mary for me. Have a great day!