Wednesday, December 16, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is 50 choice backstroke drill, 50 drill/kick by 25's IM order
200 easy choice skulling
1:00 rest
12 x 50 as follows:
2- drill/fly kick on side by 25's @ 1:00
2- swim free/NO FREE by 25's @ :45 - 2nd 25 should be what you drill on first 2 x 50's
From the middle of the pool:
8 x three-turn 75's @ :10 rest - 2 free, 2 NO FREE, 1 w/moderate turns, 1 FAST
1:00 rest
With board & bleach bottle, 12 minutes of:
:30 - kicking out as far as you can & hold it for :02, then back to the wall & repeat
:30 rest
1:00 rest - get HR
4 sets of:
3 x 200** kick negative split, descend 1-3 to what you can @ 3:20 - #3 should be juicy
** vertical dolphin kick w/bleach bottle after each 200 until the 3:20
3 x 50 kick FAST @ :50 (@ 1:00 in 2nd set; @ :50 in 3rd set; @ 1:10 in 4th set)
50 easy after each set
After last set, warmdown with...
6 x 100 pull free br 4/2 @ 1:30
6000 scy
Stretch tonight, eat well and think about the events you'd like to swim at the Foxjet meet. Have a great day!