Monday, December 8, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 catch-up freestyle drill
4 x 50 @ 1:00 - swim free/fist free drill - stroke count on drill within 1 of 25 swim
8 x 75 @ 1:45 as follows:
25 breast kick on back, 25 drill, :10 rest, then 25 swim build to FAST on last 25; drill & swim should be same stroke
2 sets of:
12 x 25 @ :40
odds- 1/2 FAST, 1/2 drill; evens- build to FAST
3 x 50 swim moderate negative split free @ :50
1 x 125 swim free @ 1:35 - roll hips, long stroke
1 x 150 easy kick choice
1:00 rest between sets.
After 2nd set...
1 x 400 pull free w/choice equipment - odd 50's br 4 if you can, = 3850 scy.
Do an excellent job on your HW tonight, eat well, drink lots of water and stretch if you can. Have a great day!