Thursday, December 3, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 @ 1:15 - 50 fist drill, 25 fly kick on side in 1st set; choice drill/drill/kick in 2nd & 3rd
1 x 200 choice negative split - one set kick, other sre choice, swim, pull or kick
No rest between sets.
Get HR after 3rd set; then...
4 x 50 choice swim/kick by 25's @ :55
4 x 75 swim free @ :55 - br 4/2 on 2nd 25
4 x 100 choice swim/kick by 50's @ 1:30
4 x 125 swim free @ 1:30 - br 4/2 on last 50
1:00 rest
9 x 100 swim free desc 1-3's to what you can @ 1:40
9 x 100 swim-kick by 50's desc 1-3's to what you can on 1:50
9 x 100 kick desc 1-3's to what you can @ 2:00
400 easy drill = 7000 scy.
Stretch tonight, eat well & get to sleep as early as you can. Speedset tomorrow morning, broken swims tomorrow night. Have a great day!