Friday, December 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ :10 rest - offside breathing freestyle drill
1 x 250 @ :10 rest - odd 50's are swim free, even 50's are choice drill NO FREE
4 x 50 swim free/NO FREE by 25's (same sgtroke as drilling on 250 above) @ :45 in 1st set; @ :40 in 2nd set
No rest between sets. After 2nd set, get right into...
6 x 150 swim choice @ 1:55 - 3rd 50 is free br 4/2
1:00 rest - get HR immediately & OML
6 sets of:
3 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 100 swim FAST for time
1 x 100 drill @ 1:00 rest
3 x 25 swim FAST for time @ :10 rest
50 drill @ 1:00 rest
Warmdown with...
400 drill/kick choice by 50's
8 x 50 pull or swim choice @ :50 - pull is br 4/2 on 2nd 25
6400 scy
Great job this week! Enjoy your day off tomorrow, see you Sunday at 2 p.m. Have a great day!