Wednesday, February 27, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

3 x 200 @ :20 rest -#1-2: drill/kick/drill/swim by 50's; #3- swim free/NO FREE by 25's
6 sets of:
6 x 25 @ :40 - 2 kick FAST on back, 1 LUNGBUSTER
2 x 50 @ 1:00 - 2 kicks 1 pull breaststroke
2 x 50 kick FAST on back @ 1:00
1 x 150 swim BIG negative split free br 3 - backstrokers go backstroke - @ 2:30
No rest between sets.
After 6th set, get right into...
400 pull free br 3/5/7/9 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
400 kick FAST for time on back - can you get under 5:40? 5:30?
1:00 rest

With fins, finish up with 8 x 100 as follows:
2 x 25 drill in main race stroke @ :45
1 x 50 swim FAST in main race stroke @ 1:00 - target your best 50 time (should be same
stroke as 25's drill)
After 8th 100 take off fins and go a 200 easy warmdown = 6000 scy.

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