Thursday, November 19, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
2 x 125 - 50 fist free drill, 75 drill/swim/drill breaststroke @ :10 rest
2 x 125 - odd 25's are choice kick, but each 25 is different, even 25's are swim breast build to a FAST finish, also @ :10 rest
1 x 300 - each 100 is 50 swim free br 4/2, 50 swim/kick by 25's - NO FREE OR BREAST on the 50 swim/kick
:30 rest between sets
After 2nd set, get right into...
8 x 50 as follows:
2- swim neg split free br 4/2 on 2nd 25 @ :40
2- swim/kick choice @ :45
After last 50, get HR immediately & OML
1:00 rest
6 x 300 swim free @ 3:40
#1- 200 cruise, 100 strong br 4/2
#2- 100 cruise, 200 strong - br 4/2 last 100
#3- all strong, br 4/2 on last 100 - swim as you feel, but should be about 90%
Same for #'s 4-6
1:00 rest - get HR immediately & OML
18 x 100 all @ 1:25 as follows:
1- swim choice, except 3rd 25 is kick
2- kick choice, except 3rd 25 is swim
3- all kick, make the interval
No rest between sets of 3; can you go 3rd & 6th sets of 3 all @ 1:20??
400 easy drill after last 100 = 7000 scy.
Eat well tonight and have plenty of water; be sure to do exactly what the Dr's are telling you to do...EXACTLY, word for word! Have a great day!