Tuesday, March 11, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

300 - 50 fist free br 3, 50 choice drill in main race stroke
:20 rest
200 - reverse IM, each 50 is drill/kick by 25's
:20 rest
300 - 50 ra2 la2 free, 50 choice drill in 4th best stroke
:20 rest
200 - reverse IM, each 50 is swim/kick by 25's
:20 rest
600 as follows:
300 pull free br 3/5/7 by 50's - 300 swim backstroke 50 dps, 25 build to FAST
1:00 rest

6 x 50 swim free br 3 @ :55 - odds are dps, evens are negative split
4 x 75 in main race stroke @ 1:30 - 25 swim 1/2 FAST 1/2 easy, 25 swim dps OR drill, 25 kick 1/2 FAST 1/2 easy
6 x 50 swim free br 3 (or swim back) @ :55 - odds are dps, evens are neg split
1:00 rest

With fins, finish up with:
16 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST

Warmdown with an easy 100 = 3600 scy. Do an outstanding job with your HW tonight and get excited for the meet this weekend. Tomorrow and Thursday right around 3000 scy. Have a great day!