Monday, September 14, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 250 @ :20 rest as follows:
50 offside breathing free drill
50 choice breaststroke drill
75 kick, desc 3 x 25 to what you can w/great breakouts
75 IM swim (NO FREE)
1:00 rest after last 250
9 x 50 @ :50 - 2 swim/kick free, 1 swim free/NO FREE
9 x 50 - 2 kick negative split @ :50, 1 swim free/NO FREE @ :45
9 x 50 - 2 swim/kick free @ :50, 1 kick choice @ :40
1:00 rest - get HR immediately & OML
6 sets of:
1 x 75 kick @ 1:10 - make the interval, good breakouts
1 x 25 kick FAST @ :30
1 x 100 swim negative split free br 4/2 @ 1:20
1 x 200 kick choice BIG negative split @ 4:00
No rest between sets.
Finish up with...
8 x 100 pull free br 4/2
2 @ 1:25, 2 @ 1:15 - 2 times through
200 easy loosen = 6750 scy.
Eat well tonight, drink plenty of water and try to stretch if you can. Hopefully by the end of the week you'll be feeling back on track. Have a great day!