Tuesday, December 9, 2008

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ 1:00 - odds are drill/swim by 25's; evens are swim/kick by 25's
8 x 75 as follows:
2- swim @ 1:10 - backstroke/freestyle/backstroke by 25's
2- swim free @ 1:00
8 x 25 kick @ :40
odds- build to FAST, evens are FAST breakout, then easy to the end
1:00 rest
With fins, 6 sets of:
3 x 50 swim desc 1-3 to all out FAST @ 1:00
4 x 25 @ :40 - odds are drill, evens are FAST breakout, then easy to the end
After 6th set, take off fins & go 150 easy loosen = 3850 scy. Do an excellent job with your HW today and drink lots of fluids, try to relax & get excited for the meet. Have a great day!