Tuesday, November 25, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 choice drill NO FREE, 25 breast kick on back
6 x 50 @ 1:00 - swim free/fist free - count strokes on both, are they within 1 stroke of each other?
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:50
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:45
1 x 400 pull free br 4 @ 5:30
4 x 150 swim negative split free @ 1:40
1:00 rest
4 sets of:
3 x 50 kick @ :45
1 x 100 kick FAST for time @ 1:45
3 x 50 swim/kick by 25's @ :40
1 x 50 swim/kick by 25's FAST for time @ 1:00
No rest between sets.
200 easy loosen = 6600 scy. Eat well tonight, stretch & drink lots of water. Enjoy your time off from school. Have a great day!