Friday, February 29, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

4 x 75 @ 1:20 - 50 fist free br 3, 25 fly kick on side
4 x 75 @ 1:20 - 50 drill in main race stroke, 25 breast kick on back
6 x 75 @ 1:10 - 25 swim free br 3, 25 swim main race stroke, 25 kick choice
6 x 150 swim negative split free br 3 @ 1:55 (2:00 or 2:05 if necessary) backstrokers go @ 2:00 or 2:10, also negative split, with explosive breakouts on 2nd 75
1:00 rest

6 x 50 @ 1:00 - drill/swim dps in main race strok - desc stroke count on swim 25, 1-3, 4-6
4 x 50 swim FAST from a dive in main race stroke @ 2:00 - get times, record average
1:00 rest - put fins on

With fins, 8 sets of:
4 x 25 kick FAST on back - explosive breakouts here! - @ :45
2 x 50 swim FAST in main race stroke @ 1:00 - should be faster than what you averaged on the 50's from a dive
400 easy loosen (without fins) after 4th & 8th sets = 5450 scy.

Make sure you finish your warmdown before you get out. Do an excellent job on your HW tonight and get excited for the meet next week. Have a great day!