Tuesday, November 24, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
3 x 150 @ :15 rest - 50 swim free, 05 choice breaststroke drill, 50 swim breaststroke - 1 less stroke on 2nd 25
7 x 50 @ :55 drill/swim by 25's backstroke - build 25 swim to a FAST finish
8 x 25 swim @ :35 - 1/2 FAST 1/2 drill - odds are free, evens are back or breast
1:00 rest - get HR immediately & OML
6 sets of (3 sets backstroke on the FAST swims, 3 sets breaststroke):
2 x 100 swim free @ 1:10
1 x 50 swim FAST
50 drill @ 1:30
2 x 100 swim free @ 1:15
1 x 75 swim FAST
75 drill
1:00 rest between sets
Warmdown at least 600 yards before you get out (that would bring you to 6900 scy). Stretch tonight before you go to sleep. All easy tomorrow morning, then tomorrow afternoon some speedwork. Have a great day!