Monday, March 10, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

2 sets of (1st set free, 2nd set main race stroke NO FREE):
200 - drill/kick/drill/swim, by 50's @ :20 rest
4 x 75 drill/kick/swim by 25's @ 1:15 (1:20 if necessary)
No rest between sets. After 2nd set, continue right into:
12 x 50 @ :55 - 2 swim free br 3, 2 swim main race stroke/free by 25's
3 x 150 swim free br 3 @ 2:10 - strong kick on 2nd 50
1 x 400 pull br 3/5/3/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest

With fins, finish up with:

16 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST

150 easy loosen after #16 = 3600 scy. Do an outstanding job on your HW tonight and get excited for the meet this weekend. Have a great day!