Monday, November 9, 2009

SPRINTERS - written for scy
Sorry I cannot be there today, I have to be to the airport by 3:30 p.m.

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 250 - 100 drill/kick by 25's, 100 drill/swim by 25's (same stroke), 50 skulling
:15 rest
1 x 150 - 50 swim negative split (same stroke as drilled above), 75 swim backstroke, 25 backstroke drill
:10 rest
1 x 50 swim free br 4/2 @ :45 (@ :40 in 2nd set; @ :35 in 3rd set)
No rest between sets.
After 3rd set, get HR immediately & OML
IMPORTANT:
In the next set, descend the 50's & 75's to all out smoking FAST; the 50's and 75's should be the same stroke in each set, but you can change strokes from set to set if you'd like. The last set of 50's is always back/breast. The 150's are cruise, just making the interval
2 sets of:
6 x 50 swim descend 1-3/4-6 @ 1:10
3 x 150 swim free br 4/2 on 2nd 75 @ 1:50
6 x 75 swim descend 1-3/4-6 @ 1:40
3 x 150 swim free br 4/2 on 2nd 75 @ 1:50
6 x 50 swim back/breast by 25's, desc 1-3/4-6 @ 1:10
50 easy after each set
1:00 rest
200 easy drill after 2nd set = 6550 scy.
Stretch tonight if you can, kicking tomorrow. Have a great day!