Friday, February 27, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick choice by 25's
200 easy choice skulling
1:00 rest
4 x 75 - 50 offside breathing drill, 25 breast kick on back @ 1:20
4 x 125 - 50 fist free br 4/2, 75 swim/drill/swim @ 2:15
6 x 75 swim free @ 1:05 - big 6 beat kick on 2nd 25
1:00 rest
4 x 50 FAST from a dive @ 7:00
4 x 150 pull br 4/2 @ :20 rest
4 x 50 drill/swim dps free @ 1:00 - desc stroke count on 2nd 25
1:00 rest
2 sets of:
BROKEN 100:
1 x 50 swim FAST @ :15 rest
2 x 25 swim FAST @ :10 rest
100 easy drill
1:00 rest
BROKEN 75:
3 x 25 swim FAST @ :10 rest
100 easy drill
1:00 rest
After 1st set...
6 x 50 drill/swim by 25's @ 1:05
After 2nd set...
6 x 50 easy swim choice @ :55
4600 scy. Stretch tonight, drink plenty of water and rest up all day tomorrow and get excited for the meet. Sunday at noon. Have a great day!