Monday Morning, November 9, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
6 x 175 @ :15 rest - as follows:
75 drill/swim/drill by 25's (2 of each stroke, NO FREE)
50 fist free drill
50 choice kick negative split
4 x 100 @ 1:35 -
odds- 50 swim free, 50 swim NO FREE
evens- 50 swim choice, 50 kick
4 x 100 @ 1:25 - same as above, odds & evens
1:00 rest - get HR immediately & OML
Relaxed on the 75's, strong on the 125's...
3 x 75 swim free @ 1:00
1 x 125 swim free @ 1:30 - hold 4/2 on last 50 for all 125's
2 x 75 @ 1:00
2 x 125 @ 1:30
1 x 75 @ 1:00
3 x 125 @ 1:30
:30 rest, get HR; then...
8 x 75 swim free @ :55, br 4/2 on last 25
:30 rest, get HR again...
16 x 25 @ :45
odds- kick FAST choice - generate power off the wall with your kick
evens- swim FAST to the black line ("jungle swims")
200 easy = 5250 scy. Do an excellent job in school, eat well & stay hydrated. Have a great day!