Friday Morning, November 20, 2009

SPRINTERS - written for scy
Great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 offside breathing free drill @ :10 rest
3 x 200 @ :20 rest - 50 drill/50 swim - you can switch strokes from 200 to 200
4 x 100 @ 1:40 - 50 swim neg split free, 50 drill/swim by 25's NO FREE - build the swim 25 to a strong finish
12 x 75 as follows:
3- IM drill - 25 of each stroke - @ 1:20
2- swim IM - 25 of each stroke
1- all kick, middle 25 is build to FAST finish
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
1:00 rest - get HR immediately & OML
SPEEDSET: 16 x 50 @ 2:00 from a dive
Warmdown as you'd like
Approx 4500 scy.
Eat well and stay hydrated today. Have a great day!