Friday, May 2, 2008

SPRINTERS - written for scy

600 swim freestyle
:30 rest
400 - 50 fist free br 3, 50 choice drill in main race stroke
:30 rest
200 - choice skulling - mix it up by 50's
1:00 rest
16 x 75 as follows:
2- swim free/main race stroke/free by 25's @ 1:00
2- kick @ 1:10
1:00 rest
3 x 5 minute swims @ 6:00, desc 1-3 to all out - 50 in main race stroke, 25 free; backstrokers go all backstroke. Keep track of your yardage and get HR after each swim.
1:00 rest
4 x 300 pull free w/paddles-buoys-bands br 3/5/7 by 50's - @ 3:40 or 4:00
1:00 rest
6 sets of:
3 x 50 kick choice - all 3 must be the same kick, but you can switch from set to set - @ :45
2 x 25 LUNGBUSTER @ :30
1:00 rest after the even sets.
200 easy loosen = approximately 6200 scy. Do an excellent job on your HW this weekend - don't wait until Sunday Night to get it all done! Have a great day!