Friday, December 5, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
3 x 75 @ 1:15 - 50 catch-up free, 25 breast kick on back
2 x 125 swim free - br 4/2 @ 50-100, @ 1:45
3 x 75 @ 1:15 - drill/drill/swim by 25's NO FREE
2 x 125 swim @ 1:45 - odd 25's are NO FREE
5 x 150 swim free @ 1:45 - br 4/2 @ 50-100 if you can
1:00 rest
Choose one of the following sets for 6 rounds - or 3 rounds of each:
3 x 75 swim desc 1-3 to FAST @ 1:20
1 x 50 kick FAST @ 1:00
3 x 25 swim FAST @ :10 rest - same stroke as 75's
1 x 50 drill @ 1:00 rest

OR...

3 x 75 @ 1:20 - 50 swim, 25 kick, desc 1-3 to FAST
3 x 25 swim FAST @ :10 rest
1 x 50 kick FAST
1 x 50 drill @ 1:00 rest
After 3rd set, go 1 x 400 pull free w/choice of equipment
After 6th set, go 1 x 300 choice drill/swim/breast kick on back by 25's.
5800 scy. Do an excellent job with your HW this weekend. Eat well, drink lots of water and stretch if you can. Get excited for the meet! Sunday you'll have to swim on your own; I'll post workout on Saturday Night. Have a great day!