Tuesday, November 17, 2009

SPRINTERS - written for scy
Big day today, don't dilly dally in the warmup!

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy skulling
1:00 rest
14 x 50 as follows:
odds- choice drill @ 1:00
evens- swim/kick by 25's @ :50 - same stroke as 50 drill above
4 x 200 @ 3:15
100- kick/drill by 25's - build kick to strong
100 swim - negative split each 50, same stroke as 1st 100
1:00 rest - get HR immediately & OML
9 x 150 swim free @ 1:50 as follows:
1&2: moderate negative split, br 4/2 on 2nd 75
3- swim free for time, desc 1-3 to what you can; if you can go 1:36 on #3, go 1:36 (if you can go 1:26, go 1:26)
12 sets of:
2 x 50 kick negative split @ :45
:20 FAST vertical dolphin kick w/bleach bottle
3 x 25 kick FAST @ :35 - some sets can be w/board, trying to go 14's or better
1 x 100 swim negative split backstroke @ 1:30 (sets 1-3 & 7-9) or swim IM desc 1-3 @ 1:30 (sets 4-6 & 10-12)
No rest between sets.
200 easy drill after 12th set = 7350 scy.
Eat well tonight, stretch if you can and drink plenty of water. Some speedwork tomorrow morning, then something fast tomorrow night. Have a great day!