Tuesday, September 30, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle - roll hips, finish stroke
400 reverse IM - each 100 is drill/swim/drill.kick by 25's
200 easy skulling
1:00 rest
6 x 300 as follows:
odds-
1 x 50 drill PERFECT in main race stroke @ 1:00
1 x 100 swim IM @ 1:30 - build each 25 to strong finish
1 x 150 swim negative split freestyle @ 2:00
evens - pull free br 3/5/7 by 50's @ 4:30
5 sets of:
4 x 75 swim FAST @ 2:00 you can change strokes after 3 rounds, but all 4 x 75 in each set are the same stroke. Goal should be faster than 75 split for 100 goal time.
3 x 100 50 drill, 50 easy choice @ 2:00
No rest between sets.
200 easy loosen = 6000scy. Warmdown before you get out. If there is time, work on finishes from the middle of the pool. Do an excellent job on your HW tonight and get excited for the meet this week. Have a great day!