Tuesday Morning, September 1, 2009

SPRINTERS - written for scy

400 swim freestyle
400 rverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 150 @ :10 rest as follows:
75 choice fly drill, 50 kick negative split, 25 fly kick on side
6 x 75 @ 1:30 - 25 LUNGBUSTER w/continuous dolphin kick (not fast, but continuous), 25 catch-up free drill w/overkick, 25 breast pull w/free kick
1 x 450 swim - 75 back, 50 breast, 25 fly
1:00 rest
3 sets of:
9 x 100 as follows-
1-3 swim negative split free br 4/2 (1st set @ 1:20; 2nd @ 1:15; 3rd @ 1:10)
4-6 swim/kick by 50's (1st set @ 1:25; 2nd set @ 1:20; 3rd set @ 1:15)
7-9 swim IM desc 1-3 to what you can (1st set @ 1:30; 2nd set @ 1:35; 3rd set @ 1:40**)
**If you really want to go the other way (1:30, 1:25, 1:20), let me know.
After #27, get HR immediately & OML, then finish up with...
1 x 600 pull free br 4/2 - you can mix up equipment by 200's or go 300 pull/300 back, or 300 choice/300 drill
200 easy loosen = 6000 scy.
Eat well today, drink plenty of fluids and get excited for doubles! Have a great day!