Monday, February 25, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

4 x 100 @ 1:45 - 50 fist free br 3, 50 choice kick on back ez/FAST by 25's
4 x 100 @ 1:40 - 50 swim negative split free br 3, 50 choice drill in main race stroke
4 x 100 @ 1:35 - 50 swim, 50 kick on back - both in main race stroke
4 x 100 @ 1:30 - swim IM, can you descend these?
400 pull free br 3/5/7/9 by 50's
1:00 rest

2 x 100 50 choice kick, 50 drill PERFECT in main race stroke @ 2:00
3 x 75 swim in main race stroke descend 1-3 to all out FAST @ 1:30
2 x 100 @ 2:00 - as above
4 x 75 swim in main race stroke descend 1-3 to all out FAST, hold (that means FAST again) for
#4, @ 1:30
2 x 100 @ 2:00 - as above
5 x 75 swim in main race stroke descend 1-3 to FAST, hold for #'s 4&5 @ 1:30
2 x 100 @ 2:00 - as above
6 x 75 swim in main race stroke descend 1-3 to FAST, hold for #'s 4, 5 & 6!
250 easy loosen
1:00 rest

Finish up with...
8 x 100 swim free br 3 @ 1:10 OR all backstroke @ 1:15 - OR 50 free-25 fly-25 free @ 1:15 OR
50 free-25 breast-25 free @ 1:20

Warmdown an 200 easy = 6000. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!