Wednesday, December 10, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
2 x 50 choice freestyle drill @ 1:00
4 x 25 kick easy on :45 - FAST breakout on odds, then easy to the end
2 x 50 choice drill back or breast @ 1:00
4 x 25 @ :45 - odds are swim easy w/FAST breakout, evens are drill
1 x 150 swim freestyle - FAST turns & breakouts on 2nd 75, then easy
1:00 rest between sets.
12 x 50 swim choice as follows:
2- @ :50; 1 @ :40 - roll hips, long stroke
1:00 rest
With fins, finish up with:
16* x 25 @ :45
1- fly drill; 2- swim fly build to FAST; 3- fly drill; 4- swim 1/2 FAST 1/2 easy fly
* - one set of four can be back, breast or free
200 easy pull (or choice) = 3850 scy. Do an excellent job with your HW tonight, drink lots of water & get excited for the meet. Have a great day!