Monday, November 17, 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
2 sets of:
2 x 75 @ :10 rest - 50 fist free, 25 breast kick on back
3 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 swim dps free, desc stroke count 1-3
3 x 50 swim/kick by 25's @ :50 - 2nd set: NO FREESTYLE
No rest between sets.
1:00 rest after 2nd set, then...
6 x 25 kick - odds are FAST, evens are moderate @ :40
4 x 50 swim negative split free @ :45
6 x 25 kick odds are moderate, evens are FAST @ :40
4 x 50 swim negative split free @ :40
6 x 25 kick FAST @ :40
6 x 75 swim free - 2 @ 1:10, 1 @ :55
1:00 rest
With fins, finish up with:
18 x 25 @ :40 as follows:
1&2: 1/2 FAST 1/2 drill (good, aggressive breakouts!);
3- swim build to FAST finish - concentrate on having GREAT finishes here!
200 easy pull = 3850 scy. You can go as much as a 300 pull if you'd like (to warmdown), but no more than that. Tomorrow will be the last bit of speedowork, and a few 25's from a dive. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!