Thursday, October 29, 2009

SPRINTERS - written for scy
Big day today, be deliberate in the warmup...

400 swim freestyle
400 reverse IM - each 100 is 50 drill/swim by 25's, then 50 choice kick
200 easy choice skulling
1:00 rest
2 sets of:
2 x 150 @ :15 rest - 75 IM drill (NO FREE), 50 offside breathing drill, 25 fly kick on side
2 x 100 @ 1:40 (@ 1:30 in 2nd set) 50 swim free br 4/2, 50 swim choice NO FREE (different stroke in 2nd set)
No rest between sets.
3 sets of:
2 x 250 swim free @ 3:00 - br 4/2 on last 100
1 x 75 swim free @ 1:10 - br 4/2 on last 25
1 x 100 swim free @ 1:10 - br 4/2 on 2nd 50
1 x 75 swim free @ 1:10 - br 4/2 on last 25
1 x 100 swim free @ 1:10 - br 4/2 on 2nd 50
1 x 100 choice swim/kick by 50's @ 1:20
1:00 rest after 1st set only - get HR immediately
After 3rd set, get HR immediately & OML; then...
12 x 150 @ 2:00 as follows:
1- 50 kick, 100 swim;
2-100 kick, 50 swim;
3- all kick
1:00 rest after #12, then...
12 x 50 @ 1:00 - odds kick FAST for time; evens swim easy choice
200 easy loosen = 7450 scy. Eat well tonight, get to sleep as soon as possible - big day tomorrow. Have a great day!