Tuesday, February 5, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

16 x 50 in sets of 4:

1-4: fist free drill br 3 @ 1:00
5-8: 25 ra2 la2 freestyle drill, 25 kick breast on back @ 1:00
9-12: swim freestyle br 3 @ :50
13-16: swim/kick by 25's @ :50
After #16, continue right into...
6 x 300 free @ 4:30 as follows: odds are swim negative split, desc 1-3 to something juicy; evens are pull br 3/5/7 by 50's
1:00 rest


Finish up with 5 sets of (this will be a challenging set here; follow the rest and do everything you can to be FAST where it says FAST):

3 x 25 kick FAST on back @ :40
2 x 1/2 pool sprints @ :30 - mix up strokes from one set to another, but both 1/2 pool sprints are the same stroke within each set
1 x 25 LUNGBUSTER @ :40
1 x 50 kick FAST on back @ 1:00
2 x 1/2 pool sprints @ :30 - as above
3 x 50 @ 1:30 - 25 LUNGBUSTER, 25 swim FAST - should be same stroke as the 1/2 pool sprints!
1:00 rest between sets.


200 easy loosen after the 5th set = 5200 scy. Do an excellent job with your HW tonight and get excited for the rest of the week. Have a great day!