Wednesday, December 30, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice drilling
1:00 rest
18 x 50 in sets of 3 as follows:
1- drill/kick choice by 25's @ 1:00
2- drill/swim by 25's - same stroke, @ :55
3- swim/kick by 25's @ :50
Change strokes after 6 x 50 if you wish
Check HR after #18, then get right into...
4 x 150 @ :15 rest
75 swim free - br 4/2 on 2nd 25
50 swim or kick with mod neg split
25 drill or skull
1:00 rest - check HR again
3 sets of:
3 x 100 swim desc 1-3 to what you can @ 1:45
BROKEN 100: 4 x 25 @ :10 rest
200 easy drill @ 1:00 rest
3 x 75 swim desc 1-3 to what you can @ 1:30
BROKEN 75: 3 x 25 @ :10 rest
200 easy drill @ 1:00 rest
3 x 50 swim desc 1-3 to what you can @ 1:15
BROKEN 50: 2 x 25 @ :10 rest
400 pull or 200 pull/200 drill after each set
Warmdown as you see fit, speedset tomorrow morning, then drylands tomorrow afternoon. Have a great day!