Wednesday, November 25, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice backstroke drill
200 easy choice skulling
1:00 rest
8 x 100 @ 1:40 as follows:
1-4 50 choice free drill, 50 choice drill NO FREE
5-8 50 swim free br 4/2, 50 swim-kick by 25's - same stroke you drilled on the 1st four 100's8 x 200 as follows:
odds- swim negative split free @ 2:40 - desc 2nd 100 1-4 to what you can
evens- 150 swim negative split backstroke, desc 2nd 75 to what you can, then 50 drill backstroke
8 x 25 @ :40 - "jungle" sprints
1:00 rest - check HR
With fins, 2 sets of:
3 x 50 @ 1:00 LUNGBUSTER/swim by 25's, desc 1-3 to all out FAST
3 x 50 swim @ 1:00 desc 1-3 to all out smoking FAST
1 x 50 @ 1:00 - LB/swim - equal or better your fastest swim from the 1st set of 3 x 50
3 x 75 swim @ 1:30 desc 1-3 to all out smoking FAST
1 x 50 @ 1:00 - LB/swim - equal or better to your fastest 50 from the 1st set
3 x 50 swim @ 1:00 desc 1-3 to all out FAST
1 x 50 @ 1:00 - LB/swim, as above
1:00 rest between sets.
1 set free, 1 set backstroke
Finish up with more work on breaststroke hands/head position
200 easy drill = approximately 5800 scy
Stretch tonight, get to sleep early so you can do drylands tomorrow morning. 7-9 a.m. at the RAC tomorrow. Have a great day!