Wednesday, December 2, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 @ :10 rest - choice drill free/skulling by 25's
3 x 50 @ :55 swim free/catch-up free by 25's (2nd set @ :50, 3rd set @ :45)
1 x 100 @ 1:40 swim dps free - desc stroke count 1-2 on each 50
No rest between sets.
Get HR after 3rd set immediately & OML
8 x 25 "jungle sprints" @ :35, then...
3 sets of:
2 x 200 swim free @ 2:30 - moderate neg split, br 4/2 on 3rd 50
6 x 25 swim at 85% @ :20
No rest between sets. after 3rd set, get right into...
12 x 150 @ 1:50 swim free br 4/2 on middle 50, except #3, 6, 9 & 12 are 175 @ 2:00 (@ 1:50 if you really want to).
Finish up with...
With fins, 12 x 50 @ 1:00 breaststroke drill - work on chin back, fast hands on the recovery
4 x 25 breaststroke swim from a dive
200 easy loosen = 6700 scy
Rest up for the end of the week. Have a great day!