Thursday, February 7, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

1 x 300 - 50 ra2 la2 free drill, 50 choice backstroke drill
:30 rest
1 x 300 - 75 free, 75 backstroke - each 75 is drill/kick/swim by 25's
:30 rest
4 sets of:
4 x 75 swim freestyle br 3 @ 1:00 - big kick on the 2nd 25
4 x 50 swim backstroke negative split @ :55*
* the 50's swim backstroke are @ :50 in the 2nd set, @ :45 in the 3rd set, @ :40 in the 4th set!

8 x 50 drill/swim by 25's backstroke @ 1:00, count your strokes on the 2nd 25, desc that # 1-4's
1:00 rest

6 sets of:

6 x 25 swim FAST backstroke @ :40 - keep track of your times, add the two fastest 25's together
1 x 100 swim free br 3 @ 1:10
:30 rest
1 x 50 swim FAST backstroke - can you be within :01 of your two fastest 25's added together?
50 easy drill, then 1 minute rest between sets

300 easy pull br 3/5 by 50's - or some combo of pulling and drilling after the last set = 5600 scy.


Do an excellent job on your HW tonight, eat well and get excited for tomorrow's workout. Have a great day!