Saturday, October 18, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
5 x 100:
1&2- drill/kick choice by 25's @ 1&2 @ :15 rest,
3&4- 50 swim IM order by 25's, 50 swim/kick by 25's @ :10 rest
#5 - swim neg split free @ 1:25
5 x 100:
1-2- drill/kick choice by 25's @ :15 rest
#3- 50 swim IM order by 25's, 50 drill/kick by 25's @ :10 rest
4&5- swim negative split free @ 1:25
5 x 100:
1&2- drill/kick choice by 25's @ :15 rest
3-5: swim negative split free @ 1:25
1:00 rest
3 sets of, all @ 20:00-
5 x 50 from a dive FAST @ 2:00
200 easy drill/choice by 25's - no sloppy drilling here
:20 rest
6 x 50 choice:
drill/swim dps by 25's @ 1:00 OR....
swim easy choice @ :55

After 3rd set of 50's FAD, finish up with the 200 drill as above, then...
12 x 75 choice @ 1:10
Enjoy the your day off tomorrow, eat well, drink lots of water and get excited for the last dual meet this week. Have a great day!