Tuesday, January 5, 2010

SPRINTERS - written for scy
Big day today, warmup well...

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice backstroke drill by 25's
200 easy choice skulling
1:00 rest
2 x 150 - 50 fist free drill, 25 fly kick on side - @ :10 rest
4 x 100 - 50 offside breathing drill, 50 drill NO FREE @ 1:40
6 x 50 swim free @ :40 - good breakouts, br 4/2 on 2nd 25
6 x 50 @ :50 - each 25 is half FAST 1/2 drill, mix up strokes if you'd like
1:00 rest - check HR

YOUR CHOICE:
36 x 100 as follows:
2- swim free @ 1:15 br 4/2 on 2nd 50
1- swim 25 FAST/75 drill; 50 FAST/50 drill; 75 FAST/25 drill @ 1:30 (12 of each)

OR...

4 sets of:
6 x 100 as follows:
2 x 100 swim free @ 1:15 - br 4/2 on 2nd 50
1 x 100 - 25 swim FAST to a foot touch, 75 drill - @ 1:30 - add up 2 x 25
Then right into...
6 x 50 @ :45 - 1 easy, 1 FAST - can you be within .5 of your 2 x 25's added together

Warmdown with 1 x 1200 as follows:
300 drill
300 kick choice
300 pull free br 4/2 or with snorkel
300 swim back
7100 scy.
Stretch tonight if you can, eat well. All drilling tomorrow morning. Have a great day!