Thursday, September 24, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 different drill
200 easy choice skulling
1:00 rest
1 x 400 - 50 offside breathing free drill, 50 choice breaststroke drill
:30 rest, then...
6 sets of:
1 x 75 @ 1:20 - 50 fist free, 25 fly kick on side
1 x 50 @ 1:00 - 25 ra 25 la backstroke drill - focus on breakouts
1 x 25 @ :40 - 2 fly/2 breaststroke drill
3 x 50 kick - 1st & 4th set @ :50; 2nd & 5th set @ :45; 3rd & 6th set @ :40
1:00 rest after the last set - get HR immediately & OML
4 sets of:
3 x 100 @ 1:15 swim free br 4/2
1 x 200 swim free @ 2:15 - br 4/2 on 2nd 100
1:00 rest after 1st & 3rd set - get HR immediately
With the belt, 6 sets of...
:10 kick FAST w/board-:20 rest (will be :15 & :15 in even sets) for 2:00, then
1 x 200 kick choice BIG negative split
Get belt on immediately after the 200 - this is a half hour set, can't become a 40 minute set
After the last set, finish up with:
6 x 100 pull free br 4/2 @ 1:30
7000 scy. Stretch tonight if you can, see you in the morning.