Wednesday, November 11, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
2 x 200 @ :15 rest - 50 choice free drill, 50 choice drill NO FREE
2 x 150 @ :15 rest - 50 swim free, 25 swim NO FREE build to FAST
2 x 175 @ :10 rest - 100 swim IM, 75 drill/swim/drill by 25's
2 x 250 @ :10 rest - 100 swim free, 50 skulling, 100 swim back
12 x 50 choice
2- swim/kick @ :45
1- swim choice @ :35
1:00 rest - get HR immediately & OML
2 sets of (first swim in each broken swim is from a dive):
BROKEN 100: 75 FAD/:10 rest/25 FAST
4 x 75 choice drill or kick-swim @ :15 rest
BROKEN 100: 50 FAD/:10 rest/2 x 25 FAST @ :10 rest
4 x 75 as above
BROKEN 100: 25 FAD/:10 rest/3 x 25 FAST @ :10 rest
4 x 75 as above
1:00 rest between sets.
450 easy choice loosen after 2nd set = 6000 scy. Rest up tonight, all easy tomorrow. Congratulations on your signing!! Have a great day!