Tuesday, November 18, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
12 x 50 free as follows:
2- choice free drill @ 1:00
2- swim/kick by 25's @ :55 (@:50 for last 2)
2- swim free/NO FREE by 25's @ :50 (@ :45 for last 2)
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
6 x 100 swim free @ 1:20 - moderately negative split the evens (or #'s 3 & 6 if you'd prefer)
1:00 rest
With fins, 3 sets of:
3 x 75 swim free desc 1-3 to all out smoking FAST @ 1:40
50 easy choice drill @ 1:00
No rest between sets.
After 3rd set, take off fins and get right into...
1 x 400 pull free - any equipment you'd like
1:00 rest
4 x 25 from a dive
Warmdown a bit before you go, make sure you loosen up your legs. Don't get overwhelmed by your school work this week, do as much as you can each day, and you'll be fine. Drink plenty of water and get excited for the meet. Have a great day!