Thursday, February 21, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

6 x 75 @ 1:20 - 50 fist free br 3, 25 fly kick on side
1 x 600 - 300 pull br 3/5/7 by 50's, then 300 swim free br 3, desc the 100's 1-3 so #3 is FAST
1:00 rest
6 x 75 @ 1:10 - swim IM order by 25's
1 x 600 - 300 pull free br 3/5/7 by 50's, then 300 swim as 4 x 75's IM (25 of each stroke), desc the 4 x 75's to something FAST
1:00 rest
6 x 75 @ 1:00 - odds are swim free br 3, evens are 50 swim 25 kick on back - all choice
1 x 600 - 300 pull free br 3, then either 300 swim back, desc the 100's 1-3, or free/breast by 25's or free/fly by 25's - the 25's breast or fly should be FAST
1:00 rest


With fins, 2 sets of:
3 x 50 drill PERFECT in main race stroke @ 1:00
6 x 25 @ :40 - odds are swim FAST in main race stroke, evens are LUNGBUSTER
6 x 25 @ :30 - as above
6 x 25 @ :20 - as above
100 easy @ 1:00 rest
4 x 50 swim @ 1:00 FAST in main race stroke - can you average within :01 of your best time?
1:00 rest between sets. If you'd like to mix it up, in the 2nd set, go the last 4 x 50 LUNGBUSTER/swim FAST by 25's and see how close you can get to your best 50 time, @ 1:15

200 easy loosen = 5750 scy

Make sure you've loosened up enough before you get out. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!