Wednesday, November 19, 2008

SPRINTERS - written for scy
Great job yesterday! Those 75's were smoking fast!

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 200 @ :20 rest - drill/kick/different drill/swim by 50's
1 x 150 - 50 drill, 25 swim build to FAST - 2nd 75 should be a different stroke than the first 75
:15 rest
1 x 150 swim freestyle @ 2:10 - good turns, long stroke, roll hips evenly
No rest between sets.
After 2nd set, continue right into...
8 x 50 swim free @ :50 - count strokes on 1st 25, take one less on 2nd 25
1:00 rest
2 sets of:
8 x 25 @ :45 - odds are 1/2 FAST 1/2 easy kick - just a good breakout & kick FAST to the middle of the pool here; even 25's are drill choice or swim dps
1 x 300 pull free - choice of equipment
1:00 rest between sets.
4 x 25 from a dive - work on breaking out FAST & good finishes; take your time on these.
200 easy loosen = 3700 scy. Do an excellent job on your HW tonight, drink plenty of water and get excited for the meet. Not a hard stroke tomorrow. Have a great day!