Monday, October 20, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle - good dolphin kick off each turn
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
28 x 50 in sets of 4 as follows:
odd sets of 4 - drill free/drill NO FREE by 25's @ 1:00
even sets of 4 - swim free/swim NO FREE by 25's @ :50 - build legs on each 25
1:00 rest
1 x 300 swim free @ 3:30
1 x 125 swim free @ 1:35
1 x 300 swim free @ 3:30
1 x 125 swim free @ 1:30
1 x 300 swim free @ 3:30
1 x 125 swim free @ 1:25
1 x 300 swim free @ 3:30
1 x 125 swim free @ 1:20
1:00 rest - get HR
3 x 300 @ 3:50 desc 1-3 to FAST for time
1:00 rest - get time & HR after #3
Finish up with 4 sets of:
1 x 300 kick negative split - should be 85-90% on 2nd 150
:20 rest
4 x 25 kick FAST - @ :35 in 1st set, @ :30 in 2nd set, @ :25 in 3rd set, @ :20 in 4th set
:20 rest between sets
200 easy loosen after 4th set. Do an excellent job on your HW tonight and get excited for the meet tomorrow. Have a great day!