Wednesday, October 21, 2009

SPRINTERS - written for scy
More easy swimming...

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 150 @ :15 rest - 75 choice free or back drill, 50 2 kicks 1 pull breaststroke, 25 skulling
1 x 200 kick - 100 free kick on back, 100 choice
:30 rest between sets.
After 3rd set, get HR immediately & OML; then...
3 sets of:
3 x 50 swim smooth backstroke @ :55
2 x 75 swim free @ 1:10 - br 4/2 on last 25
1 x 200 pull free - br 4/2 on 2nd 100
:30 rest between sets.
After 3rd set, get HR immediately & OML
Finish up with...
1 x 600 kick choice - can change kick by 200's if you'd like
200 easy = 4800 scy
Continue to monitor your temp., HR in the am, etc... Have a good meal tonight, have plenty of water and get to sleep as early as you can. Half of your regular drylands tomorrow morning, moderate again tomorrow afternoon, then we'll plan on a double on Friday before your day off on Saturday. Have a great day!