Monday, June 8, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/kick by 25's
200 easy choice skulling
1:00 rest
4 sets of:
1 x 125 - 50 fist free, 75 drill/drill/swim by 25's NO FREE
:15 rest
5 x 25 @ :40 - 1st, 3rd & 5th are dolphin kick under water to the black line - not fast, just continuous & strong; #2 & 4 are FAST fly kick on your side
1 x 150 @ 2:30 - 100 IM drill, 50 swim negative split backstroke
No rest between sets. After 4th set, 1:00 rest, then...
15 x 100 @ 1:20 - 2 swim negative split free br 4/2, then 1- swim/kick by 50's
1:00 rest after #15
24 x 75 as follows:
4 x 75 pull free br 4/2 @ 1:05
4 x 75 swim @ 1:05 - 2 are 50 back-25 breast; 2 are 50 breast-25 back
200 easy loosen = 6100 scy. One last exam to go, do a great job. Tomorrow we'll go a juicy speed set after warmup. Have a great day!