Tuesday, December 16, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 @ 1:20
1&2: 50 drill/swim of whatever stroke felt best at the meet, 25 breast kick on back
3&4: 50 drill/swim of whatever felt 4th best at the meet, 25 fly kick on side
32 x 50 @ :50 in sets of 8:
1-4: swim free br 4/2
5-8: swim/kick by 25's - can be different strokes
4 x 400 swim @ :20 rest
1-2: backstroke w/good turns;
3-4: pull free w/choice equipment br 4/2
200 easy loosen = 5000 scy. Do an excellent job with your HW tonight & get excited for Sectionals - it will be here before you know it. Have a great day!