Friday, March 6, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
8 x 75 as follows...
1-4: 50 fist free, 25 choice kick on back or side, @ 1:20
5-8: 50 choice drill NO FREE, 25 swim free @ 1:20
4 x 125 swim free @ 1:45 br 4/2
6 x 50 swim NO FREE/free by 25's @ :55
1:00 rest
3 x 50 @ 1:00 - 25 build to FAST, 25 drill
3 x 50 @ 1:00 - 25 - 1/2 FAST, then drill to the end, 2nd 25 is dist per stroke
BROKEN 75:
1 x 50 swim FAST
:10 rest
1 x 25 swim FAST
200 easy choice/drill by 50's
1:00 rest
BROKEN 75:
3 x 25 swim FAST @ :10 rest
200 easy choice/drill by 50's
1:00 rest
4 x 50 drill/swim by 25's @ 1:00
3 x 50 @ 8:00 FAST swim from a dive
200 easy loosen = 3800 scy. Rest up this weekend, stretch, drink lots of water & get excited for the meet. Have a great day!