Monday, November 10, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free, 25 breast kick on back
6 x 50 drill/swim NO FREE by 25's @ 1:00 - build 25 swim to FAST finish
4 x 50 swim negative split free @ :45
6 x 100 swim negative split free @ 1:10 - good turns & legs on the 2nd half
1:00 rest
2 sets of:
15 x 50 as follows:
3 x 50 swim FAST at 2nd half split of 100 goal time (26's) @ 1:15
2 x 50 drill perfect @ 1:00
Then, after #15...
3 x 50 swim FAST from a dive @ 1:30 (should be faster than 50's from a push!)
2 x 50 drill perfect @ 1:00
200 easy loosen between sets.
Finish up with...
3 sets of:
8 x 25 kick FAST @ :40
1 x 200 pull free - paddles on 2 sets only
:30 rest between sets.
Warmdown after you are fininshed. Eat well tonight & drink lots of water. Have a great day!