Thursday, January 7, 2010

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 easy choice skulling
1:00 rest
4 x 225 @ :10 rest as follows:
odds- 75 drill/drill/kick by 25's, all free
evens- 75 drill/drill/swim by 25's NO FREE
6 x 100 @ 1:45- 50 free/fist free by 25's, then 50 drill/swim breaststroke by 25's
15 x 50 in sets of 3 as follows
1- swim neg split free @ :45
1- swim free/NO FREE by 25's @ :45
1- drill/skulling by 25's choice @ :10 rest
1:00 rest - check HR
4 sets of:
6 x 100 as follows:
2- swim free @ 1:15 - br 4/2 on 2nd 50
1- 25 swim FAST free, 75 drill - @ 1:30 - add 2 x 25's for 50 total
6 x 50 swim @ :45 - 1 easy 1 FAST - can you be within .5 of 2 x 25 from above?
No rest between sets.
After 4th set...
400 choice drill or pull
7050 scy
Stretch tonight, eat well and get to sleep as early as possible. Have a great day!