Tuesday, October 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 drill choice/skulling by 25's @ :10 rest
1 x 100 50 catch-up free drill, 50 swim free br 4/2 @ 1:40
2 x 50 kick negative split @ :50
1** x 150 swim free @ 1:50 - br 4/2 on 2nd 75
** - in 2nd set, go 2 x 150 @ 1:50;
in 3rd set, go 3 x 150 @ 1:50
After 3rd set, get HR immediately & OML; then...
8 sets of:
2 x 25 swim build to FAST @ :35
2 x 25 swim all out FAST @ :35
2 x 25 drill @ :35
3 x 75 swim FAST @ 1:40 (desc 1-3 to FAST in even sets)
1 x 25 easy loosen @ 1:00
No rest between sets, we need to keep things moving to get all 8 rounds in.
300 easy choice drill or pull after 4th set;
400 drill/kick by 50's after 8th set
7000 scy.
Eat well tonight, get to sleep as early as possible. Stretch if you can before you go to sleep. Have a great day!