Sunday, November 30, 2008

SPRINTERS - written for scy
If EA is able to be here, you can each have your own lane & we'll adjust the intervals if necessary.

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 125 as follows:
2- 50 fist free, 25 fly kick on side, 50 choice back drill, @ 2:00
2- 50 offside breathing free drill, 25 breast kick on back, 50 breast pull w/free kick @ 2:00
18 x 50 as follows:
2- kick negative split @ :50
2- swim back/breast by 25's @ :45
2- kick @ :40
1:00 rest after #18
3 sets of:
1 x 150 swim negative split free @ 2:00 - br 4 @ 75-125
1 x 150 swim free @ 1:50 - br 4 @ 75-125
1 x 150 swim negative split free @ 2:00 - br 4 @ 75-125
1 x 150 swim free @ 1:40 - br 4 @ 75-125
No rest between sets.
With fins, finish up with:
21 x 50 @ 1:00 in sets of 3:
1- drill PERFECT
2&3: swim, desc 1-2 to all out smoking FAST
No rest between sets.
200 easy loosen = 5950 scy. Do an excellent job with your HW tonight and get excited for the meet. Have a great day!