Thursday, November 12, 2009

SPRINTERS - written for scy
All smooth & easy today

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - offside breathing free drill
4 x 50 @ 1:00 - 25 breast pull w/free kick, 25 fly kick on side
4 x 150 @ :15 rest - each 50 is drill choice/swim breaststroke by 25's, except middle 50 is swim/kick free
18 x 50 @ :50 choice, except every 3rd 50 is swim IM order by 25's
1:00 rest - get HR immediately & OML
With fins, finish up with...
24 x 25 @ :40 (:20 extra rest at the end of each set of 4, start next set of 4 on the top):
1- 1/2 FAST, 1/2 easy
2- swim build to FAST finish
3- all drill
4- all FAST
200 easy loosen after #24 = 4000 scy
Let's do several starts before you go today. Rest up tonight, eat well, stay hydrated and stretch if you can. Get excited for the meet, have a great day!