Monday, March 3, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

1 x 400 - 50 ra2 la2 freestyle, 50 choice skulling
:20 rest
16 x 25 @ :30 odds- are kick FAST on back, evens are 2 kicks 1 pull breaststroke
12 x 50 @ :55
1&2: swim/kick by 25's breaststroke, #3 is swim FAST breaststroke
1:00 rest
12 x 150 as follows:
odds- swim BIG negative split free br 3 @ 1:50; evens are pull free br 3/5/7 by 50's @ 2:15
Backstrokers can go backtroke on the odd 150's if they make them @ 1:50 or 1:55
1:00 rest

In main race stroke, 6 sets of:
2 x 50 drill PERFECT @ 1:10
4 x 50 swim FAST @ 1:10- same stroke as 50's drill - target your 2nd 50 split of your 100 Goal Time
300 easy loosen after 3rd & 6th sets = 6200 scy.

Make sure you finish your warmdown and do a stellar job on your HW tonight. Get excited for the rest of the week and have a great day!