Friday, September 26, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
2 sets of:
4 x 25 @ :40 - all same stroke, no free: odds, choice drill; evens, swim dps
2 x 50 swim negative split in same stroke as above @ :55
1 x 200 swim negative split freestyle @ 2:50
No rest between sets.
4 sets of:
9 x 50 free - 2 negative split @ :45, 1 @ :35
3 x 100 @ 1:40 - 50 swim, 50 kick, descend 1-3 to all out FAST
1 x 75 kick FAST for time - should be at or faster than your 100 free scy best time @ 2:00
No rest between sets.
With fins, finish up with:
9 x 100 swim @ 1:45 descend 1-3's to all out FAST; you can change strokes in middle set of three, but otherwise go your main race stroke & target your best 100 yard time.
Warmdown well before you get out. Eat well tonight & get excited for the meet tomorrow. Have a great day!