Monday, November 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill/25 swim/25 drill
200 easy choice skulling
1:00 rest
3 x 400 @ :20 rest, as follows:
odd 400's - 50 drill, 50 swim, 50 drill, 50 kick - neg split the 50's swim
#2- 100 drill, 100 kick - neg split the 100 kick
12 x 25 @ :35 as follows:
odds- 1/2 swim FAST 1/2 drill
evens - swim build to FAST
1:00 rest - get HR immediately & OML
6 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10 (25.8 or better)
1 x 200 swim free negative split - br 4/2 on 2nd 100
100 drill
1:00 rest between sets.
12 x 50 drill/kick by 25's @ :10 rest = 6100 scy.
Rest up tonight, eat well and use the heating pad on your back before you go to sleep. Have a great day!