Wednesday, May 6, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
4 x 100 @ :10 rest - 50 offside breathing freestyle drill, 50 choice kick
4 x 100 @ 1:45- 50 ra2 la2 free, 50 drill/swim by 25's NO FREE
4 x 100 @ 1:45- 50 choice kick, 50 swim negative split backstroke
1:00 rest - get HR immediately & OML
7 sets of:
3 x 75 swim free br 4/2 @ :55
3 x 50 swim at 200 GP @ :55
1 x 100 easy drill
1:00 rest between sets
After 4th & 7th set.....
1 x 150 swim FAST from a dive
600 easy drill, pull or combination of the two = 6425 scy. Stretch tonight, eat well & get excited for the meet this weekend. Have a great day!