Friday, May 8, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ 1:20
25 drill, 25 swim - same stroke for both, 25 choice kick
1 x 400 - 100 drill/swim back by 25's, 100 swim IM, 2 times through
4 x 75 @ 1:45
25 choice easy kick, 25 drill - :10 rest, 25 swim build to FAST finish
12 x 50 swim choice @ :55 - smooth & easy
1 x 400 pull free br 4/2, choice of equipment
1:00 rest
With fins, finish up with...
24 x 25 @ :40
1&2- 1/2 FAST 1/2 drill;
3- build to all out FAST finish
200 easy loosen after #24 = 3800 scy. Stretch tonight if you can, get excited for the meet. Have a great day!