Thursday, March 6, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

With fins, 4 sets of:

2 x 25 fly pull with free kick @ :40
1 x 50 2 fly-2 breast drill @ 1:00
1 x 75 @ 1:20 - 50 fly kick on side, 25 swim fly build to FAST finish
No rest between sets.
After 4th set, 1:00 rest, - take fins off, then continue into:
8 x 50 swim @ :55 - odds are free br 3, evens are fly/free by 25's
4 x 100 swim 50 free, 25 fly, 25 free @ 1:35
4 x 150 swim @ 2:15 - 50 free, 25 fly, 50 free, 25 choice NO FREE
1:00 rest

3 sets of:
5 x 50 swim backstroke @ :55 with FAST turn and aggressive breakouts
2 x 150 swim backstroke with BIG negative split @ :20 rest - good legs on 2nd half, roll hips
1 x 300 pull free br 3/5/7 by 50's
:20 rest

Finish up with 1 x 450 kick fly/back/breast by 50's, each 50 is easy FAST by 25's

200 easy warmdown = 5900 scy. Do an excellent job with your HW tonight and get excited for the meet next weekend. Have a great day!