Thursday, June 18, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
10 x 50 drill/swim by 25's @ :10 rest - odds free, evens NO FREE
3 sets of:
1 x 75 @ 1:20 - 50 offside breathing freestyle drill, 25 breast kick on back
1 x 75 @ 1:20 - 50 choice drill NO FREE, 25 fly kick on side
1 x 75 swim free br 4/2 @ 1:10
In 2nd set, go 2 x 75 of each;
in 3rd set, go 3 x 75 of each
After 3rd set...
6 x 250 as follows:
odds- drill/swim build to strong finish by 25's @ 3:40
evens- pull free br 4/2 @ 3:20
1:00 rest
16 x 50 @ 2:00 from a dive in sets of 4
Finish with 1 x 600 drill/pull by 300's. Stretch tonight, remember we'll swim big tomorrow morning. Have a great day!