Tuesday, March 10, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20 - 50 choice freestyle drill, 25 choice kick on back
4 x 50 @ 1:00 drill/swim dist per stroke by 25's - 2 free, 2 NO FREE
6 x 75 @ 1:10 as follows:
odds- swim free br 4/2 with great turns;
evens - swim 50 free, 25 NO FREE, build to FAST finish
1:00 rest
With fins, 2 sets of:
3 x 50 drill @ 1:00
3 x 25 @ :45 as follows:
1- build to FAST finish
2- 1/2 FAST, 1/2 drill
3- all out FAST
No rest between sets.
After 2nd set, take off fins and continue right into...
9 x 50 swim - 2 choice @ :55, 1 moderate neg split free @ :45
1:00 rest - get HR
Change suits, then...
200 easy coice: drilling, swimming, 4 x 50, 8 x 25, whatever you prefer, then...
3 x 25 from a dive
100 easy lossen = 3225 scy. Eat well tonight, drink lots of water and get excited for the meet. Have a great day!