Tuesday, January 6, 2008

SPRINTERS - written for scy

400 relaxed freestyle - good turns & breakouts
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 150 @ :20 rest as follows:
odds- 50 fist free, 25 breast kick on back
evens - 50 choice drill NO FREE, 25 swim - same stroke as on 50 drill
2 sets of:
3 x 125 - 50 drill/swim free by 25's, 75 drill/swim/drill in main race stroke (mrs) @ 2:00 (2:10 if necessary)
6 x 1/2 pool sprints @ :30 (same stroke as on last 75 above)
No rest between sets. Get HR after 2nd set, then continue right into...
3 x 300 swim free @ 3:30
3 x 300 swim free desc 1-3 to all out smoking FAST @ 5:00
3 x 300 pull free - choice equipment, no paddles on #2, @ 3:50 (4:00 if necessary)
1:00 rest
From the deep end, 3 x sets of:
4 x 50 drill/swim dps by 25's @ 1:00
6 x 25 from a dive @ 1:00
Change strokes by set
6550 scy. Warmdown thoroughly before you go. Do an excellent job on your HW tonight and get excited for the meet. Have a great day!