Thursday, May 1, 2008

SPRINTERS - written for scy

Time to get to work - 11 weeks until Sectionals.
600 swim freestyle
1:00 rest
10 minute swim - 100 choice drill in main race stroke, 50 skulling
1:00 rest
10 minute swim - 50 skull, 50 swim, 50 kick FAST
1:00 rest
8 x 50 @ :50 - odds are negative split free br 3, evens are free/NO FREE by 25's
4 sets of:
3 x 75 swim free br 3 @ :55
2 x 50 kick @ :45
1 x 75 swim free br 3 @ :45
1 x 50 kick FAST for time
:30 rest between sets.

2 sets of:
12 x 25 @ :40 - 2 swim FAST in main race stroke, 1 LUNGBUSTER
1 x 200 swim free br 3 with BIG negative split @ 2:40
12 x 25 @ :30 - 2 kick FAST, 1 swim FAST in 4th best stroke
1 x 200 swim IM - each 50 is ez/FAST
1:00 rest between sets.

Finish up with 800 pull with paddles, buoys & bands, br 3/5/7/9 by 50's = approximately 6600.
Make sure you're on top of your schoolwork - skip the bbq's and prepare for your exams, instead. Have a great day!