Wednesday, November 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 75 drill/skull/drill by 25's - all same stroke
:10 rest
3 x 25 @ :40 swim dps - same stroke as 75 above, desc stroke count 1-3
1 x 100 swim/kick by 50 @ 1:40
1 x 100 swim negative split backstroke @ 1:30
No rest between sets.
After 4th set, get HR immediately & OML
3 sets of:
2 x 300 @ :20 rest swim choice desc 1-2 to what you can (can be back, IM, etc, but no free)
1 x 300 pull free - br 4/2 on last 150
:20 rest
3 x 200 swim free @ 2:25 - br 4/2 on 2nd 100
1:00 rest between 1st & 2nd set.
After 3rd set...
1 x 200 easy drill = 7400 scy
Eat well and get to sleep as early as possible tonight; don't overdo it on the drylands tomorrow morning. Have a great day!