Tuesday, February 12, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

3 sets of, with :20 rest between each:
300 - 50 fist free br 3, 50 choice drill in main race stroke
200 - 100 swim IM, 100 swim/kick by 50's in main race stroke
100 - kick on back, ez/FAST by 25's

After 3rd set, take 1:00 rest, then get right into...

6 x 5 minute swims @ 6:00 -desc your effort 1-3 & 4-6 so #'s 3 & 6 are FAST, keep track of yds
1:00 rest after #6

8 sets of:

4 x 1/2 pool sprints @ :30 - make these FAST
1 x 25 LUNGBUSTER @ :30
1 x 25 swim FAST @ :30 - same stroke as the 1/2 pool sprints
1:00 rest after the 4th set. Change strokes if you'd like every two sets.

Warmdown an easy 300 before you get out = 5500 scy.

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