Saturday Morning, February 23, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

2 sets of:
2 x 75 - 50 fist free br 3, 25 breast kick on back @ 1:20
2 x 100 - 50 swim free br 3, 50 choice drill in main race stroke @ 1:40
4 x 25 swim in main race stroke @ :40 - odds are build to FAST finish; evens are dps
4 x 75 swim free br 3 with BIG 6 beat kick on 2nd 25 @ 1:10
No rest between sets.

8 sets of:
3 x 25 swim as FAST as you can @ :40
2 x 50 drill PERFECT @ 1:15 - same stroke as 25's above
3 x 50 @ 1:10 swim FAST, same stroke as 25's- target your 2nd 50 split of 100 Goal Time
100 easy between sets - 50 drill, 50 loosen
1:00 rest between sets. Same stroke for 2 sets (change strokes after 2nd, 4th, 6th sets)
300 easy pull after 4th & 8th sets = 6100 scy

Do a stellar job on your HW this weekend - don't wait for Sunday Night to do it all! Enjoy your day off tomorrow and get excited for your upcoming meets. Have a great day!