Friday, October 23, 2009

SPRINTERS - written for scy
The kicking will take a while, so let's be expeditious with the warmup and then keep moving.

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
200 easy choice skulling
1:00 rest
3 x 100 @ 1:40 - 50 fist free, 50 choice drill NO FREE
3 x 50 swim free @ :45 - big kick & br 4/2 on 2nd 25
2 x 400 swim negative split free @ 5:20 - br 4/2 on 2nd half, desc 2nd 200 1-2 if you can
3 x 100 @ 1:40 - 50 6ks back, 50 2 fly/2 breast drill
3 x 50 swim free/NO FREE by 25's @ :45
2 x 400 swim negative split free @ 5:00 - br 4/2 on 2nd half, desc 2nd 200 1-2
3 x 100 @ 1:40 - 50 choice breaststroke drill, 50 swim backstroke
3 x 50 swim back/breast by 25's @ :45
2 x 400 swim negative split free @ 4:40 - br 4/2 on 2nd half, desc 2nd 200 1-2
1:00 rest - get HR immediately & OML
8 sets of:
3 x 75 kick FAST @ 1:30
2 x 50 swim/kick by 25's @ :45
1 x 25 FAST dolphin kick LUNGBUSTER @ 1:00
No rest between sets.
200 easy loosen after 8th set = 7750 scy. Enjoy your day off tomorrow - eat, stay hydrated and stretch if you can. Sunday at 2 p.m. right here. Good job taking care of yourself this week, thanks for not overdoing it. Have a great day!