Wednesday, January 21, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 100 @ :15 rest
odds- 50 fist free drill, 50 choice breaststroke drill
evens- drill IM (#'s 2&4) or swim IM (#'s 6&8, desc 1-2)
6 x 75 @ :10 rest - 50 offside breathing drill, 25 kick breast on back or fly on side
6 x 75 swim free br 4/2 - except 2nd 25 is breaststroke @ 1:10
6 x 150 swim free br 4/2 @ 1:50 - odds are big kick on 2nd 50, evens are negative split
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
9 sets of:
2 x 75 drill/swim/drill by 25's @ 1:30
2 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10 - add 1 x 50 each round, up to 6 x 50's, all free; then back down to 2 x 50's @ 1:15, can be different strokes
No rest between sets.
200 easy loosen = 6375 scy. Do an outstanding job preparing for your exams. Have a good day!