Tuesday, September 29, 2009

SPRINTERS - written for scy
Hope you're feeling better today...

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 125 @ :10 rest - 50 offside breathing freestyle drill, 25 choice kick, 50 drill NO FREE
6 x 25 @ :35 swim dps, desc stroke count 1-3/4-6
No rest between sets.
9 rounds of (1st three sets as follows):
3 x 50 swim free/NO FREE by 25's @ :55
1 x 75 swim free br 4/2 @ :55
middle three rounds, everything @ :50; last three rounds - everything @ :45
1:00 rest after 9th set, get HR immediately & OML
75 easy drill, then 1:00 rest
With fins:
24 x 50 @ 1:00
1-3 swim descend to all out smoking FAST
#4- 25 LUNGBUSTER, 25 swim FAST - how close can you come to your times from #3 in each set?
Finish up with...
4 x 400 swim negative split backstroke @ 5:45 - good breakouts & keep head back throughout; increase tempo on 2nd 200, descend 2nd 200 if you can to something juicy
300 easy loosen = 7000 scy. Eat well tonight & get to sleep as early as you can. Have a great day!