Monday, October 26, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice drill NO FREE @ :10 rest
4 x 50 catch-up free drill @ :10 rest
2 sets of:
4 x 100 swim @ 1:30 - 50 free, 50 NO FREE
2 x 300 @ 4:00 pull free br 4/2 on last 200
No rest between sets. Get HR after 2nd set immediately & OML
8 rounds of:
6 x 25 kick FAST (goal is 16.5 or better)
1 x 200 kick BIG negative split (how close can you come to four fastest 25's?)
50 easy choice
:30 rest between sets.
400 easy choice drill after 8th round = 7000 scy.
Eat well tonight, drink plenty of water & get to sleep as early as possible. Have a great day!