Monday, April 21, 2008

SPRINTERS - written for scy

600 swim freestyle
1:00 rest
Warmup 20-30 minutes as needed, include fist drilling (free and main race stroke) & vertical kicking. Then get into...

4 x 1/2 pool sprints @ :30
1 x 50 kick FAST @ :50/:45/:40 (3 @ :50, 3 @ :45, 3 @ :40)
2 x 25 LUNGBUSTER @ :50/:45/:40 (3 @ :50, 3 @ :45, etc...)
After 3 rounds, go 2 x 200 swim free with BIG negative split @ 2:40
Go 12 total rounds (and 8 x 200's negative split) = about 5200 scy (depending on the warmup).

Do an excellent job on your HW, make sure you're preparing for your exams NOW, not the night before the exam! Have a great day!