Monday, February 11, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

12 x 75 as follows:
1-2: 50 fist free drill, 25 fly kick on side @ 1:20
3-4: swim free br 3 @ 1:10
5-6: 50 choice drill in main race stroke, 25 choice kick on back @ 1:20
7-8: swim free/main race stroke/free by 25's @ 1:10
9-10: 50 drill in main race stroke, 25 kick in main race stroke @ 1:20
11-12: swim main race stroke/free/main race stroke by 25's @ 1:10
6 x 50 swim/kick by 25's @ :55 in main race stroke
6 x 50 swim/kick by 25's in main race stroke @ :50
12 x 50 @ :45 in 6 sets of 2:
2- swim negative split free br 3;
2- swim/kick by 25's in main race stroke - you'll have to hustle here!
1:00 rest

With fins, 5 sets of:

2 x 75 @ 1:20 - 50 drill PERFECT in main race stroke, 25 LUNGBUSTER
2 x 50 swim FAST in main race stroke @ 1:00
1 x 50 drill PERFECT in main race stroke @ 1:00
1 x 75 swim FAST for time in main race stroke
1:00 rest between sets.

Finish up with...

7 x 150 swim free br 3 with a big, fat, honking negative split @ 1:55 - even 150's can be backstroke @ 2:05 if you'd like

200 easy loosen = 6200 scy

Do an outstanding job with your HW tonight and get excited for the rest of the week. Have a great day!