Monday Morning, January 4, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ :10 rest
1 x 400 - 50 catch-up free, 50 swim free
:20 rest
1 x 400 - 50 swim negative split free, 50 drill/swim NO FREE
:20 rest - check HR
3 x 50 swim/kick by 25's @ :50
3 x 50 swim free/NO FREE by 25's @ :45
3 x 50 swim free br 4/2 @ :40
4 x 125 swim free @ 1:30 - br 4/2 on last 50
:20 rest - check HR again
9 x 50 - as above
3 x 100 swim free w/mod neg split @ 1:15 - br 4/2 on last 50
1 x 300 swim free @ 3:20
:20 rest - check HR
9 x 50 - as above
2 sets of:
2 x 75 @ 1:10 - swim/kick/swim by 25's
1 x 400 swim negative split free - 1st 200 no slower than 2:30, then swim as you feel
:20 rest between sets - check HR
5550 scy
Warmdown a bit before you get out. Eat well today, stay hydrated. Tonight will be kicking and some speedwork. Have a great day!