Thursday, January 29, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 50 is drill/kick by 25's
200 easy choice skulling
1:00 rest
16 x 75 @ 1:20
1-4: 50 choice freestyle drill, 25 breast kick on back
5-8: IM drill (25 of fly, back & breast)
9-12: 50 choice free drill, 25 fly kick on side
13-16: swim IM, desc 1-4 to what you can
1:00 rest
3 sets of:
8 x 25 @ :35 -
odds are 1/2 swim FAST, 1/2 drill;
evens are LUNGBUSTER
1 x 200 swim IM @ 3:30, desc 1-3 to what you can
No rest between sets.
9 sets of:
3 x 50 swim negative split free @ :40 (or @ :45, or @ :50)
3 x 25 swim FAST in main race stroke @ :40 from a push
1 x 25 swim FAST in main race stroke from a dive
No rest between sets.
With fins, finish up with:
9 x 100 swim @ 1:40 desc 1-3 to smoking fast!
200 easy loosen = 6650 scy. Stretch tonight, get excited for the meet. Have a great day!