Thursday, November 6, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
1 x 350 pull free - middle 50 is br 6
:10 rest
3 x 50 ra2 la2 freestyle drill @ 1:00
1 x 250 pull free - middle 50 is br 6
:10 rest
5 x 50 choice drill freestyle/swim dps by 25's @ 1:00 - descend stroke count on 2nd 25
1 x 150 pull free - middle 25 is br 6
7 x 50 @ :55 swim free/fist drill free by 25's - build the swim 25 to FAST
1:00 rest
2 sets of:
2 x 125 @ 1:50 swim free, except 2nd & 4th 25's are NO FREE
2 x 150 swim negative split free @ 1:50 (@ 1:40 in 2nd set)
2 x 125 swim @ 1:50 - odd 25's are IM order (fly, then back on #3, then breast on #5), even 25's are free
2 x 150 swim negative split freestyle @ 1:50 (@ 1:40 in 2nd set)
No rest between sets.
4 sets of:
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 75 kick FAST for time - get time
:30 rest
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 50 kick FAST for time - get time, add to 75 time
:30 rest
2 x 50 swim/kick by 25's @ :40 (@ :50 in even sets)
1 x 25 kick FAST for time - get time, add to 75 & 50
1 x 50 easy @ 1:00 rest, then...
1 x 150 kick FAST for time - how close can you come to your add-up time?
1:00 rest between sets
Warmdown before you get out, really loosen up your legs. Try to stretch tonight if you can. Good job this quarter. Have a great day!