Tuesday, January 27, 2009

SPRINTERS - written for scy

400 siwm relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 sets of:
1 x 100 IM drill @ 1:40
2 x 50 drill/swim by 25's @ 1:00 (mix up strokes on these 50's by sets)
No rest between sets of 6.
9 x 100 as follows:
2- swim free, except 3rd 25 is NO FREE build to FAST finish @ 1:30 (1:25 in 2nd set; 1:20 in 3rd set)
1- swim negative split free br 4/2 @ 1:15
1:00 rest after #9

Pick one of the following sets:
15 x 200 as follows:
1 x 75 swim FAST
:10 rest
1 x 25 swim FAST
2 x 50 drill @ 1:00
200 easy loosen after every 5th set
1:00 rest after 200 easy

OR...

3 sets of 8 x 75 as follows:
1 x 75 drill @ 1:30
3 x 75 swim desc 1-3 to all out FAST @ 1:30 - get time
4 x 75 swim FAST @ 1:30 - hold time from FAST 75 above
200 easy loosen after each set of 8 x 75
1:00 rest after each 200

Finish up with 1 x 600 pull br 4/2 - change equipment at the 300. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!