Wednesday, October 28, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - odd 100's are drill, even 100's are swim
200 easy choice skulling
1:00 rest
3 sets of:
3 x 75 drill/kick/drill by 25's @ :10 rest
3 x 125** free
** 1st set @ 1:50, last 50 kick;
2nd set @ 1:40, last 50 kick;
3rd set @ 1:30, last 50 swim free br 4/2
No rest between sets
1:00 rest after 3rd set, get HR immediately & OML
With fins, 8 sets of:
3 x 50 swim/LUNGBUSTER @ 1:00 (22.5 or better @ #3)
2 x 50 drill @ :10 rest
1 x 100 swim FAST
1:00 rest between sets.
After 8th set, take off fins and finish up with...
6 x 50 swim choice/NO FREE by 25's @ :45
6 x 50 pull free br 4/2 @ :45 - choice equipment
200 easy drill = 6600 scy. Stretch tonight and drink plenty of water - see what you can do tomorrow morning on drylands. Have a great day!