Thursday, October 22, 2009

SPRINTERS - written for scy
Back to work - sort of...

400 swim freestyle
400 reverse IM - each 100 is kick drill by 50's
200 easy choice skulling
1:00 rest
3 x 300 @ :20 rest
odds- 50 choice freestyle drill, 25 fly kick on side, then 75 swim/kick/swim NO FREE
#2- 50 kick, 50 drill/swim by 25's - build swim to FAST finish
6 x 50 @ :50 swim/kick by 25's choice, even 50's NO FREE
1:00 rest - get HR immediately & OML
30 x 100 swim free, br 4/2 on 2nd 50 of every one
2- negative split @ 1:25
1- @ 1:10 BIG kick on 3rd 25; good turns & dolphin kick to the breakouts
Get HR immediately & OML after #30; then...
600 swim easy backstroke
200 easy = 6000 scy. be sure to have a good meal & plenty of water tonight; speedset tomorrow morning, then BIG kicking tomorrow night. Have a great day!