Thursday, December 18, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 fist free br 4/2, 25 breast kick on back
4 x 75 @ :10 rest - 50 offside breathing drill (25 of each), 25 fly kick on side
4 x 100 @ 1:45 - 50 ra2 la2 freestyle drill, 50 choice drill NO FREE
6 x 75 swim @ 1:15 - NO FREE/free br 4-2/NO FREE by 25's - 1st & 3rd 25's should be same stroke as you drilled on 100's above
1:00 rest
6 x 5 minute swims @ 6:00, desc 1-3, 4-6 to what you can; get HR after #3 & #6
1:00 rest after #6
As many sets as you can go (at least 5 sets):
3 x 50 kick @ :50
4 x 25 @ :40 - odds are kick FAST, evens are LUNGBUSTER!
No rest between sets.
200 easy loosen = approximately 5800 scy, depending on how you do with the 5 minute swims.
Do an excellent job with your HW tonight be thorough with Carla's workout. Call me tomorrow morning if your plans change. Have a great day!