Monday, November 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
9 x 100 in sets of 3:
2- 50 choice free drill, 50 choice different drill free or kick - @ :10 rest
1- swim free - br 4/2 on 2nd 50 (1st round on 1:25; 2nd round @ 1:20; 3rd round @ 1:15)
9 x 100 in sets of 3:
2- 50 choice drill backstroke, 50 choice different drill backstroke or kick - @ :10 rest
1 x 100 swim backstroke - try to have a slightly faster tempo to your stroke on the 2nd 50 without frying your legs to do it - 1st set @ 1:30; 2nd set @ 1:25; 3rd set @ 1:20
Get HR after last 100
1:00 rest
3 sets of:
4 x 50 kick choice @ :50
4 x 25 @ :35 -
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
No rest between sets. After 3rd set, continue right into...
6 x 50 swim free @ :40 negative split - evens can be free/NO FREE if you'd like
1:00 rest
With fins:
3 x 50 swim desc 1-3 to juicy FAST @ 1:00 - vertical dolphin kick between 2nd & 3rd 50
3 x 75 swim desc 1-3 to FAST @ 1:30 - vertical dolphin kick between 2nd & 3rd 75
3 x 100 swim desc 1-3 to smoking FAST @ 2:00 - vertical dolphin kick between 2nd & 3rd 100
3 x 75 - as above
3 x 50 - as above
We can go 2 sets of the above, or instead just go 6 of each distance - let me know what you'd like to do.
200 easy warmdown = 6300 scy.
Stretch tonight, get a good sleep. Have a great day!