Saturday, January 2, 2010

SPRINTERS - written for scy
Well done this morning

400 swim freestyle
400 reverse IM - each 100 is 50 choice backstroke drill, 50 choice drill reverse IM order
200 easy choice skulling
1:00 rest
3 sets of:
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
6 x 50 @ :10 rest - 25 swim free & count strokes; 25 fist drill count strokes - can you be within 1 stroke of stroke count from 1st 25?
1 x 300** pull free w/snorkel
** in 2nd set, go 3 x 100 @ 1:20 pull; then in 3rd set go 4 x 75 pull @ :55
No rest between sets.
After 3rd set, get HR
3 sets of:
6 x 100 swim free @ 1:15 - br 4/2 on 2nd 50 of each; mod to strong neg split on evens, no more than 85% on 2nd 50
1 x 400 swim backstroke, desc 1-3 to what you can
:30 rest between sets
300 easy drill = 7000 scy.
Eat well tonight, stretch if you can & get excited for tomorrow's workout. Have a great day!