Wednesday, December 3, 2008

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 - 25 ra backstroke, 25 la backstroke - really roll hips, follow through on stroke
4 x 50 @ 1:00 - choice breaststroke drill - get flat at the end of each stroke
3 sets of:
6 x 25 @ :40 - odds are choice fly drill, evens are fly swim build to FAST
2 x 150 swim free @ 2:00** (@ 1:50 in 2nd set, @ 1:40 in 3rd set)
No rest between sets.
1:00 rest after 3rd set, then...
Your choice:
6 sets of
3 x 75 swim IM (NO FREE) desc 1-3 to something strong @ 1:20
1 x 100 FAST swim IM
:20 rest
1 x 75 kick FAST
1:00 rest between sets, 600 pull after 3rd set
OR....
8 sets of (2 of each stroke on the 75's):
3 x 75 @ 1:20 - 50 swim, 25 kick, desc 1-3 to FAST
1 x 100 FAST swim IM
1:00 rest between sets, 400 pull after 4th set
5750 scy. Do an excellent job with your HW tonight, drink lots of water and try to stretch. Tomorrow morning will be freestyle - last morning. Have a great day!