Wednesday, January 28, 2009

SPRINTERS - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skulling
1:00 rest
1 x 900:
1 x 75 - 50 choice freestyle drill (mix up the drills), 25 breast kick on back;
1 x 75 - 50 drill NO FREE, 25 swim build speed towards finish, same stroke as 50 drill
6 times through
1:00 rest
8 x 125 free br 4/2
2- pull free @ 1:40
2- swim free @ 1:30
1:00 rest
18 x 150 as follows:
1 x 100 swim free br 4/2 @ 1:10
1 x 50 kick FAST
:30 rest between sets.
After every 3rd set, 1:00 rest, then...
1 x 100 kick FAST for time @ 2:00
400 easy pull free after sixth 100 kick FAST = 6600 scy. Stretch tonight, get excited for the meet this weekend. Have a great day!