Wednesday, November 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :10 rest - 50 fist free, 50 choice
4 x 75 @ 1:15 50 swim, 25 drill - all NO FREE
4 x 125 swim - odd 25's are IM order, even 25's are free - @ 2:00
4 x 50 swim free/NO FREE by 25's @ :45
8 x 25 @ :35 - 1/2 swim FAST 1/2 drill
1:00 rest - get HR immediately & OML
6 sets of:
3 x 75 swim desc 1-3 to all out smoking FAST @ 1:40
Last 75 is @ 2:00, with a 50 drill immediately following the 75 swim; then...
1** x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10 (anything 25.9 or better counts)
** - add 1 x 50 to each round, up to 3 x 50; then repeat 3 x 50, then back down to 1 x 50
after 3rd set, go 1 x 200 easy choice drill;
after 6th set, finish up with...
8 x 50 as follows:
25 FAST from a dive, then easy drill back to the end
200 easy loosen = 5250 scy
Stretch tonight if you can, and go easy on the drylands tomorrow morning. Have a great day!