Tuesday, February 26, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

5 minute swim - 50 choice freestyle drill, 50 easy skulling
:30 rest
5 minute swim - 50 kick choice ez/FAST by 25's, 50 drill in main race stroke
:30 rest
6 x 50 drill/swim dps in main race stroke @ 1:00
3 sets of:
4 x 1/2 pool sprints in main race stroke @ :30
4 x 50 swim main race stroke/free by 25's @ :50 - 1st set; 2nd set @ :45; 3rd set @ :40
300 pull br 3/5/7 after 3rd set
1:00 rest after 3oo pull

6 x 100 from a dive @ 3:00 in main race stroke FAST - should equal your 1st 100 split in 200
300 easy loosen/drill @ 6:00
6 x 50 from a dive @ 1:30 in main race stroke FAST - should equal your 1st 50 split in 100
400 easy loosen @ 8:00
8 x 75 kick all out FAST on back @ 2:30 - target your best 100 free (scy) time
8 x 50 easy swim/drill by 25's @ 1:00 - 5100 scy

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