Monday, November 23, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM drill - 1st 50 of each 100 is drill choice of that stroke, 2nd 50 of each 100 is breast pull w/free kick
200 easy choice skulling
1:00 rest
1 x 250 - odd 50's are drill/swim breaststroke by 25's, even 50 are choice free drill
:10 rest
4 x 75 @ 1:15 - swim breast/free/breast by 25's - build 25's breast to FAST
6 x 50 swim as follows:
odds- swim/kick choice NO FREE by 25's @ :45
even- swim breast/free by 25's @ :40
1:00 rest - get HR immediately & OML
12 x 300 @ 4:40 as follows:
1- 200 IM drill/swim by 25's, 100 kick FAST
2- 100 drill IM, 200 kick FAST
3- all kick FAST
4- swim BIG negative split freestyle
4 x 75 pull free br 4/2 @ 1:10
1:00 rest
15 x 50 @ 1:00 - all kick FAST, as FAST as you can go for each 50!!
200 easy loosen = 6700 scy
Be sure to stretch tonight, drink lots of water. Have a great day!