Tuesday, November 3, 2009

SPRINTERS - written for scy
Big kicking, which will take a while - be deliberate with the warmup

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 x 150 @ 2:40 - 100 drill/swim by 25's free, 50 fly kick on side or breast kick on back
3 x 100 @ 1:40 - 50 drill/swim backstroke, 50 drill/swim breaststroke
16 x 50 in 2 sets of 8:
2 x 50 swim/kick free @ :50
2 x 50 swim back/breast @ :50
2 x 50 swim/kick free @ :40
2 x 50 swim back/breast @ :40
1:00 rest after #16 - get HR immediately & OML
4 sets of:
6 x 50 kick @ :45
1 x 200 kick BIG negative split
:30 rest
BROKEN 200 kick:
odd sets, 75 FAST/:20 rest/50 FAST/:15 rest/3 x 25 FAST @ :10 rest
evens- 4 x 50 kick FAST @ :10 rest
1:00 rest between sets.
After 2nd & 4th sets:
400 - 100 drill/100 swim - all choice
6150 scy.
Stretch tonight if you can, do an excellent job with your HW. All drilling tomorrow morning. Have a great day!