Wednesday, January 14, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:15 - 50 choice freestyle drill, 25 choice backstroke drill
4 x 75 @ 1:15- 50 swim/free/back by 25's, 25 choice breaststroke drill
4 x 75 swim @ 1:10 - 50 backstroke with good turns & breakouts, 25 breaststroke
4 x 75 @ 1:00 swim free br 4/2 with BIG 6 beat kick on 2nd 25
1:00 rest - if not warmed up enough, go 9 x 50 swim, 2 choice @ :45, 1 free @ :35
12 sets of:
BROKEN 200's-
1 x 100 swim free br 4/2 @ 1:10
1 x 50 swim at 200 GP @ :45
1 x 50 swim at 200 GP @ :50 - get HR after finishing
1 x 50 easy loosen
1:00 rest between sets.
Finish up with 16 x 50 as follows:
2- drill choice @ 1:00
2- pull br 4/2 @ :45
200 easy loosen at end = 6200 scy. Do an excellent job preparing for your exams, eat well and get excited for the end of the semester. Have a great day!