Monday, January 26, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is swim/kick by 25's
200 easy choice skulling
1:00 rest
8 x 175 as follows:
100 - 50 drill free, 50 drill NO FREE @ 1:40
75 - 25 swim free, 50 swim negative split NO FREE - should be same stroke you drilled on 2nd 50 above
1:00 rest
3 sets of:
3 x 150 swim free br 4/2 @ 1:40
2 x 125 swim free @ 1:40
1 x 300 swim free @ 4:00, desc 1-3 to all out FAST in the 3rd set
No rest between sets.
24 x 25 @ :40 - swim all out FAST for :08 with NO BREATHING, then easy to the end
400 easy pull/drilling by 100's = 6400 scy.
Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!