Monday, March 2, 2009

SPRINTERS - written for scy

400 swim realxed freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 fist free drill @ 1:00 - feel h2o @ forearms
4 x 50 choice drill free/choice drill NO FREE by 25's @ 1:00
4 x 50 @ :55 swim NO FREE/free by 25's
3 sets of:
6 x 25 @ :40 - 1/2 FAST swim, 1/2 drill
1 x 200 pull free br 4/2 @ 3:00
No rest between sets; switch strokes on the 25's from set to set.
3 sets of, all freestyle, br 4/2 throughout:
2 x 125 @ 1:45
2 x 100 @ 1:15
No rest between sets.
200 easy loosen after 3rd set = 4200 scy. Drink lots of water, eat well and get excited for the meet. Have a great day!