Friday, February 6, 2009

SPRINTERS - written for scy
Big speedwork today

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/choice kick on back by 25's
200 easy choice skulling
1:00 rest
6 x 200
odds- drill/swim by 25's @ :15 rest - mix up the strokes on these 3, some can be free
evens - swim freestyle br 4/2, really roll hips, finish stroke
24 x 75 in 4 sets of 6:
3- swim free br 4/2 @ 1:10 (@ 1:05 for 2nd set; @ 1:00 for 3rd & 4th set)
3- drill/swim/drill by 25's @ 1:15 for odd sets, swim/drill/swim by 25's @ 1:10 for even sets
1:00 rest after #24
From a dive:
7 x 50 @ 4:00 - trying to get them out as fast as you can
It's important to get this last set in-
With fins, 2 sets of:
18 x 25
1- swim build to FAST @ :40
2- swim all out FAST @ :30
3- LUNGBUSTER @ :20
No rest between sets of 3, then get right into...
3 x 150 swim descend 1-3 to all out SMOKING FAST @ 2:40
200 easy loosen = 6350 scy. Stretch if you can tonight, hope your test goes well tomorrow. Great job this week!