Thursday, December 11, 2008

SPRINTERS - written for scy
This is it - just some 25's from a dive today, everything else is smooth & easy!

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 drill/kick/drill/swim by 50's
:20 rest
4 x 25 @ :40 swim dps - same stroke as 200 above, descend stroke count
1 x 300 pull free w/choice equipment
2 x 25 from a dive - 1st & 3rd set only; in 2nd set, just starts
1:00 rest between sets.
After 3rd set, finish up with 3 sets of:
2 x 50 swim free @ :55
4 x 25 @ :40 - odds are drill, evens are swim build - all same stroke, but can change stroke by sets.
300 easy choice loosen = 3800 scy. Do an excellent job with your HW tonight & get excited for the meet! You've done a spectacular job this year & I'm looking forward to watching you tear it up this weekend. Have a great day!