Monday, January 4, 2010

SPRINTERS - written for scy
Happy Birthday, Emma!

400 swim freestyle
400 reverse IM - each 100 is 50 choice drill reverse IM order, 50 breast pull w/free kick
200 easy choice skulling
1:00 rest
6 x 100 @ 1:40 - 50 choice free drill, 50 2 fly/2 breast drill
8 x 50 @ :10 rest as follows:
odds- 25 swim free, 25 choice drill breaststroke
evens- 25 swim breast build to FAST, 25 breast kick on back
6 x 100 @ 1:20 - swim free, except 3rd 25 is breast swim - br 4/2 on last 25
8 x 50 swim/kick @ :45 - odds are free, evens are breaststroke
6 x 100 @ 1:20 - 50 swim free, 3rd 25 is kick, 4th 25 is swim breast
4 x 25 from a dive @ 1:00 to a foot touch
1:00 rest - check HR
With fins, 6 sets of:
4 x 25 @ :35 - odds 1/2 FAST 1/2 drill; evens build to FAST
1 x 50 swim FAST @ :45
No rest between sets.
Finish up with...
4 x 100 kick @ 1:30
2 x 50 choice swim/drill @ :50
3 x 100 kick @ 1:25
2 x 50 choice swim/drill @ :50
2 x 100 kick @ 1:20
2 x 50 choice swim/drill @ :50
1 x 100 kick @ 1:15
200 easy drill = 6100 scy.
Eat well tonight, no alarm tomorrow morning. Have a great day!