Wednesday, March 5, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest

3 x 150 @ :20 rest - 75 fist free br 3, 50 1/2 ra 1/2 backstroke, 25 fly kick on side
3 x 100 - 50 choice backstroke drill, 50 kick free on back ez/FAST by 25's, @ 1:45
3 x 150 swim negative split backstroke @ 2:20 (2:15 if you can)
1:00 rest

4 sets of:
4 x 50 swim/kick free by 25's @ :45
4 x 50 kick on back - odd sets these 50's are @ :55, even sets are @ :50
1 x 200 kick FAST for time - should all be better than 2:40; can you get under 2:35?
1:00 rest after each set. After 4th set, 1:00 rest then continue right into:
1 x 600 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms.
1:00 rest

With fins, finish up with...

21 x 50 @ 1:00
1- drill PERFECT;
2- swim FAST, same stroke as previous 50, get time
3- 25 swim FAST, 25 LUNGBUSTER - how close can you get to your time on #2?
No rest between sets of 3.

Warmdown with a 150 easy = 6000 scy. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!