Wednesday, February 25, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
2 x 125 @ :15 rest - 50 fist free drill, 75 drill/swim/drill NO FREE
6 x 25 breast pull w/free kick @ :40 - switch drill after 3 x 25's if you'd like
1 x 200 swim moderate freestyle/dist per stroke breaststroke by 25's
1:00 rest
6 sets of:
3 x 50 kick @ :55
1 x 150 swim negative split free br 4/2 @ 2:00 - 85% on 2nd 75
1 x 50 kick FAST
1:00 rest between sets
With fins, finish up with:
9 x 100 @ 1:40
50 swim moderate (stays the same speed for all 9 x 100's), then 50 swim desc 1-3's to all out FAST
200 easy loosen = 4800 scy. Stretch well tonight, drink lots of water & get excited for the meet. Have a great day!